Mayhem Daily Wod – 191002

Friday 210219

Friday 210219

Workout 16.1
Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

♀ 65-lb. lunge ♂ 95-lb. lunge

Post rounds completed to comments.
Compare to 160226.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front-rack walking lunge
8 burpees
25-ft. front-rack walking lunge
8 jumping pull-ups

♀ 35-lb. lunge ♂ 45-lb. lunge

Foundations:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge or 10 assisted lunges
8 burpees to ground or elevated surface
25-ft. walking lunge or 10 assisted lunges
16 dumbbell rows (8 left/8 right)

♀ 10-lb. DB ♂ 15-lb. DB

Equipment Free:
Complete as many rounds and reps as possible in 20 minutes of:
50-ft. walking lunge
8 burpees
50-ft. walking lunge
8 handstand push-ups

Monday 210802

Monday 210802

CrossFit Games Event 15
For time:

600-m row
90 chest-to-bar pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 135 lb. ♂ 185 lb.

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.

Scaling:
This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.

Intermediate Option:
For time:
600-m row
90 pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 95 lb. ♂ 135 lb.

Beginner Option:
For time:
400-m row
50 assisted pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 35 lb. ♂ 45 lb.

Wednesday 210609

Wednesday 210609

Online Semifinals Event 3

For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders

Monday 230724

Monday 230724

Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike

Scaling:
Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.

Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike

Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 35 lb ♂ 45 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 45 lb ♂ 65 lb)
9-cal. bike