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

Mayhem Daily Wod - 211227

      M30

3 Rounds
30 Cossack Squats (Total)
45 Plate Hops/Line Hops/Jumping Jacks 
30 Alternating Leg V-Ups 
45 Plate Hops/Line Hops/Jumping Jacks

 
View Video

 
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Sunday 211226

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 140617.



Scaling:

Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:

3 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of jump rope

1 minute of rest

Mayhem Daily Wod - 211225

      Scaled

30 Double Unders (OR 60 Single Under)
15 Pull Ups (OR 30 Banded Pull Ups)
30 Double Unders (OR 60 Single Under)
10 Chest to Bar (OR 20 Banded Chest to Bar Pull Ups)
30 Double Unders (OR 60 Single Under)
5 Burpee Pull Ups
30 Double Unders (OR 60 Single Under)
10 Chest to Bar (OR 20 Banded Chest to Bar Pull Ups)
30 Double Unders (OR 60 Single Under)
15 Pull Ups (OR 30 Banded Pull Ups)
30 Double Unders (OR 60 Single Under)

 
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Saturday 211225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 201225.



Scaling:

Modify the movements to work consistently through each round. Have fun!

Beginner Option:

Complete as much as possible in 15 minutes.