Mayhem Daily Wod - 211127
Masters/Scaled/Teen AMRAP 14 Minutes 50 Calorie row 40 Toes to bar (OR 50 Hanging Knee Raises) 30 Wall Balls (20/14) 20 Power Cleans (115/80) 10 Muscle Ups (OR 20 Burpee Pull Ups)
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Mayhem Daily Wod - 211127
Masters/Scaled/Teen AMRAP 14 Minutes 50 Calorie row 40 Toes to bar (OR 50 Hanging Knee Raises) 30 Wall Balls (20/14) 20 Power Cleans (115/80) 10 Muscle Ups (OR 20 Burpee Pull Ups)
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Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.
Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans
♀ 6-lb. ball ♂ 10-lb. ball
Thursday 210211
Workout 12.3
Rx’d:
Complete as many rounds as possible in 18 minutes of:
15 box jumps
12 push presses
9 toes-to-bars
♀ 20-in. box, 75-lb. presses
♂ 24-in. box, 115-lb. presses
Post rounds completed to comments.
Compare to 120308.
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 as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises
♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. presses
Foundations:
Complete as many rounds as possible in 18 minutes of:
15 box step-ups or walking high knees
12 push presses
9 sit-ups or seated knee-ups
♀ 4-in. box, PVC or broomstick for presses
♂ 6-in. box, PVC or broomstick for presses
Equipment Free:
Complete as many rounds as possible in 18 minutes of:
15 broad jumps, 36-in. jump
12 push-ups
9 V-ups
Wednesday 110316
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
For a downloadable PDF of the workout, click here.
CrossFit Games Open 11.1 workout instructions - video [wmv] [mov]
Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Thursday 210826
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box
Post time to comments.
Compare to 181001.
Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.
Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box
Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises
♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box