Mayhem Daily Wod - 22118

      Mayhem Gymnastics

9 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
...Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.

 
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Tuesday 220118

50-35-20 reps for time of:

Wall balls

Pull-ups

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

Post time to comments.



Scaling:

Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:

25-15-10 reps for time of:

Wall balls

Jumping pull-ups

♀ 6-lb ball

♂ 10-lb ball

Mayhem Daily Wod - 22117

      M30

EMOM 21 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 5-10 Strict Pull-Ups or 10 Single Arm Object Row (Each Arm)

 
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Monday 220117

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 185 lb  ♂ 275 lb

Post total completed to comments.



Scaling:

Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 125 lb  ♂ 185 lb

Beginner Option:

In 10 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 75 lb  ♂ 115 lb

Mayhem Daily Wod - 22115

      MBS

3 sets:
3 Front Squats x 10 sets @ 78% of 1RM Front Squat
* Rest as needed between sets *
1 Power Clean + 1 Hang Power x 4 x 3 workout sets
- These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set. 
* Rest as needed between sets *
2 Snatch Deadlift + 2 Snatch Pull x 3 sets @ 95% of 1Rm Snatch
* rest as needed between sets *

 
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Saturday 220115

CrossFit Games Event 10

 For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Post time to comments.



Scaling:

With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:

For time, with a 30 minute timecap:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Beginner Option:

For time:

15 knee raises

0.75-mile jog

15 knee raises

0.75-mile jog

15 knee raises

Mayhem Daily Wod - 22114

      Compete

5 Rounds
25' Handstand Walk
11 Deadlift (225/155)
25' Handstand Walk
7 Bar Muscle Ups

 
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Friday 220114

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

Etc.

♀ 75 lb.  ♂ 115 lb.

Post rounds and reps completed to comments.



Scaling:

Reduce the load to a weight you are able to snatch from the ground with ease, and hang on for bigger sets of overhead squats. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 single-unders

6 overhead squats

30 single-unders

9 overhead squats

30 single-unders

Etc.

♀ 22 lb.  ♂ 35 lb.

Mayhem Daily Wod - 22113

      MAC

8 Min at SR 22-26 (Moderate Pace) 
2 Min at SR 18-22 (Easy Pace)
2 Min at SR 26-30 (Fast Pace) 
-3 Min Rest-
5 Min at SR 22-26 (Moderate Pace) 
2 Min at SR 18-22 (Easy Pace)
90 Sec at SR 30-32 (Faster Pace) 
-3 Min Rest-
1 Min at SR 22-26 (Moderate Pace) 
-NO REST-
1 Min at SR 34+ (Sprint) 

 
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Thursday 220113

Power clean 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.



Scaling:

Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.