Sunday 220102

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb DBs  ♂ 50-lb DBs

Post rounds completed to comments.

Compare to 191018.



Scaling:

Reduce the load and modify the movements in order to move at a consistent pace with minimal rest.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars

24 double-unders

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee raises

24 single-unders

♀ 10-lb DBs  ♂ 15-lb DBs

Mayhem Daily Wod - 2211

      Scaled

AMRAP 2 Minutes
10/8 Calorie Bike Erg 
6 Sandbag Cleans (70/50)
8 Muscle Ups (OR 16 Burpee Pull Ups)
- Rest 1:00 after each 2:00. Continue until 8 total muscle ups have been accumulated -
*Sub Row if needed
*Sub Power Clean (95/65) if needed.

 
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Saturday 220101

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees

30 snatches, weight 1

30 burpees

30 snatches, weight 2

20 burpees

30 snatches, weight 3

10 burpees

As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches

♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.

Compare to 130307.



Scaling:

Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

20 burpees

15 snatches, weight 1

15 burpees

15 snatches, weight 2

10 burpees

15 snatches, weight 3

5 burpees

As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches

♂ 35 / 45 / 55 / 65-lb snatches

Mayhem Daily Wod - 211231

      Compete

3 Rounds
16 Overhead Squats (115/80)
24 GHD Sit Ups
-At 10:00-
3 Rounds
16 Front Squats (115/80)
12 Strict Handstand Push Ups

 
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Mayhem Daily Wod - 211230

      MAC

3 Sets:
3 Min SkiErg Hard, D1-2, w/20lb/14lb Vest or Ruck
1 Min SkiErg Easy, D8-10, w/20lb/14lb Vest or Ruck
1 Min Overhead Walking Lunges w/Medball (20lb/14lb) plus 20lb/14lb Vest or Ruck
3 Min SkiErg Easy, D1-2, w/20lb/14lb Vest or Ruck
1 Min SkiErg Hard, D8-10, w/20lb/14lb Vest or Ruck
*Rest 2 Min between sets.
Total: 31 Min

 
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Thursday 211230

4 rounds for time of:

Run 400 meters

30 hip extensions

Post time to comments.

Compare to 200612.



Scaling:

Today’s workout involves a relatively high volume of hip extensions on the glute-ham developer (GHD). If you are less familiar with the GHD, or you do not have the machine, modify the movement to a good morning or deadlift.

Intermediate Option:

 4 rounds for time of:

Run 400 meters

20 hip extensions

Beginner Option:

4 rounds for time of:

Run 200 meters

15 PVC good mornings

Mayhem Daily Wod - 211229

      WRD

2 Rounds
2000m Bike Erg (75 Double Under every switch)
12 Pegboard Split
2000m Bike Erg (75 Double Under every switch)
17 Clean and Jerk Split (255/175)

 
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Wednesday 211229

Make 3 attempts at each of the following:

Max set of toes-to-bars

Max set of ring dips

Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance, and time for each to comments.

Compare to 210130.



Scaling:

This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dip that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Beginner Option:

Make 3 attempts at each of the following:

Max set of hanging knee raises

Max set of push-ups

Broad jump for distance

Then,

Row 1,000 meters for time

Mayhem Daily Wod - 211228

      Mayhem Gymnastics

20 minute AMRAP
20 Calorie Echo Bike 
21 Box Bar Muscle-Ups*
20 Calorie Row
21 Strict Pull Ups
20 Calorie Ski
21 GHD Sit-Ups
*Scale to Chest To Bar if needed
**Sub 25/20 Calorie Assault Bike if needed

 
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Tuesday 211228

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post loads to comments.

Compare to 210804.



Scaling:

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:

Back squat 3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps