Mayhem Daily Wod – 190130

Mayhem Daily Wod – 2197

Mayhem Daily Wod - 2197
Affiliate: For Time: 200m Run 10 Squat Cleans (135/95) 200m Run 8 Squat Cleans (155/105) 200m Run 6 Squat Cleans (185/125) 200m Run 4 Squat Cleans (205/145) 200m Run 2 Squat Cleans (225/155)
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Mayhem Daily Wod – 190206

StrengthDeadlift (5×5 @70%)Every 2 mins Metcon 3 Rounds for time200m run15 toes to bar200m run15 toes to bar200m run15 toes to bar200m run Rest 3:00 b/t sets
Strength
Deadlift (5x5 @70%)
Every 2 mins

Metcon
3 Rounds for time
200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run

Rest 3:00 b/t sets

Monday 231211

Monday 231211

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Run Ski Run
For time:
Run 1 mile
Ski 500 meters
Run 1 mile

Post time to comments.

Goal: 20 minutes of work.

Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.

This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.

To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.

If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.

Scaling:

Intermediate option:
For time:
Run 1,000 meters
Ski 500 meters
Run 1,000 meters

Beginner option:
For time:
Run 800 meters
Ski 350 meters
Run 800 meters

To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.

Resources:
Metabolic Conditioning
What Is Fitness? Part 2: Metabolic Pathways
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Find a gym near you:
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Mayhem Daily Wod – 21104

Mayhem Daily Wod - 21104
M30: 4 Sets 200m Run 30 Jumping Air Squats 200m Run *GO FAST! *Rest 2:00 B/T Sets
*BACKPACK OPTION: 4 Sets 200m Backpack Run 30 Backpack Back Squats 200m Backpack Run *GO FAST! *Rest 2:00 B/T Sets **All with 20/24# Backpack/Vest
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