Mayhem Daily Wod – 200624

Saturday 240224

Saturday 240224

21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.

Post time to comments.

Scaling:
Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.

Intermediate option:
21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 1 inch from fingertips with arms overhead.

Beginner option:
15-12-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar between forearm and elbow with arms overhead.

Resources:
Rowing
The Burpee Pull-Up With Greg Amundson

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Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

Tuesday 240430

Tuesday 240430

Guest Programmer – Rob Lawson
April 30-May 12, 2024

10 rounds for time:
10 handstand push-ups
5 burpee pull-ups*
*Bar 6 inches above fingertips with arms extended overhead.

Post time to comments.

Scaling:
After yesterday, the goal today is to give the legs a rest as we focus on an upper-body push-and-pull couplet.

The handstand push-up volume today is substantial, and even though we have pull-ups to break things up, the burpee element brings in some pushing redundancy which starts to bite in later rounds.

Many will aim to complete a round every minute. For the majority, a great finishing goal is 12-15 minutes.

If needed, pick a modification for the handstand push-ups that allows you to hit the first 4-5 rounds unbroken, and a modification for the burpee pull-ups that allows you to complete 5 in 30-40 seconds each round.

Intermediate option:
10 rounds for time:
6 handstand push-ups
3 burpee pull-ups*
*Bar at the fingertips with arms overhead.

Beginner option:
10 rounds for time:
6 dumbbell shoulder presses
3 burpee jumping pull-ups*
*Bar at the middle of the forearms with arms overhead.

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Kipping Handstand Push-up
The Burpee Pull-up With Greg Amundson
The Dumbbell Press
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Mayhem Daily Wod – 21724

Mayhem Daily Wod - 21724
Mayhem BodyBuilding: Barbell Bench Press 5 sets: 10 reps; increasing across sets *Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Tempo Bench + Double DB Bench 4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed). *Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Incline Bench Press 4 sets: 10 reps; stay the same or increase across *Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers 4 sets: 10-15 reps; same resistance across. Moderate weight *Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press 4 sets: 12-15 reps; moderate loading *Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Lower Body Push/Pull Barbell Back Squat 5 sets: 10-12 Reps; increasing across sets *Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets
Barbell Deadlift 5 sets: 10-12 reps; increasing across sets  *Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
Elevated Heel Goblet Squat
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets 
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Elevated Toe Double DB Romanian Deadlift
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.
* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
DB Walking Lunges
4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion
*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
Seated Barbell Calf Raise 
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. 
If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
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Wednesday 231220

Wednesday 231220

Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 toes-to-bars
10 box jumps
*Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

Post rounds to comments.

Scaling:
Scale the load of the wall ball and height of the box to maintain unbroken reps and relatively quick rounds. Reduce the difficulty of the toes-to-bar so you can complete each set in 2 sets or less.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 hanging knee raises
10 box jumps
*Step down from the box.

♀ 6-lb ball to 9-foot target, 10 inches
♂ 10-lb ball to 10-foot target, 10 inches

Resources:
The Wall-Ball Shot
The Toes-to-Bar
The Box Jump

Find a gym near you:
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Featured photo:
Taken by wodphotography at CrossFit Super 7 in Aarschot, Belgium