Thursday 220303

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 210128.



Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Wednesday 220302

Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

10 strict handstand push-ups

Post rounds completed to comments.



Scaling:

Modify the gymnastics element to a pushing exercise that allows you to complete the reps in 1-2 sets.

Intermediate Option:

 Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

5 strict handstand push-ups

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

10 push-ups

Monday 220228

For time:

5 strict muscle-ups

50 double-unders

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders

Post time to comments.

Compare to 170711.



Scaling:

If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Intermediate Option:

For time:

5 muscle-ups with minimal kip

50 double-unders

4 muscle-ups with minimal kip

40 double-unders

3 muscle-ups with minimal kip

30 double-unders

2 muscle-ups with minimal kip

20 double-unders

1 muscle-ups with minimal kip

10 double-unders

Beginner Option:

For time:

10 muscle-ups on low rings

50 single-unders

8 muscle-ups on low rings

40 single-unders

6 muscle-ups on low rings 
30 single-unders

4 muscle-ups on low rings

20 single-unders

2 muscle-ups on low rings

10 single-unders

Sunday 220227

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 201230.



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

Mayhem Daily Wod - 22226

      Scaled

3 rounds
Min 1: 10/8 Calorie Bike Erg (OR 100m Run)
Min 2: 8 Box Jumps (20”/16”)
Min 3: 10/8 Calorie Echo Bike
Min 4: 3 Burpee Pull-Ups (OR 1 Bar Muscle Up)
Min 5: 100m Run
Min 6: 30 second Handstand Walk (practice)

 
View Video

 
Sign Up for Our Programming
    

Saturday 220226

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots

♀ 14-lb ball to 9-ft target

♂ 20-lb ball to 10-ft target

Post time to comments.

Compare to 170913.



Scaling:

Beginner athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:

20-15-10 reps for time of:

AbMat sit-ups

Hanging knee raises

Wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Mayhem Daily Wod - 22225

      Compete

4 sets (1 set every 5 minutes)
25/20 Calorie Bike Erg
25 Wall Balls (20/14)
100 Double Unders

 
View Video

 
Sign Up for Our Programming
    

Friday 220225

Workout 22.1

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

♀ 35-lb dumbbell, 20-in box

♂ 50-lb dumbbell, 24-in box

Visit the CrossFit Games website for all versions of the workout.

Mayhem Daily Wod - 22224

      MAC

5 Sets:
4x (750m at Fast, 1 Min at Easy)
*Rest 2 Min between sets.

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 22223

      WRD

*New Set Every 20:00
27-21-15-9
Cal Assault Bike
Pull Up
27-21-15-9
Cal Row
54-42-30-18
Push Up
27-21-15-9
Cal Ski
Overhead Squat (115/75)

 
Sign Up for Our Programming