Mayhem Daily Wod - 211231
Compete 3 Rounds 16 Overhead Squats (115/80) 24 GHD Sit Ups -At 10:00- 3 Rounds 16 Front Squats (115/80) 12 Strict Handstand Push Ups
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Mayhem Daily Wod - 211231
Compete 3 Rounds 16 Overhead Squats (115/80) 24 GHD Sit Ups -At 10:00- 3 Rounds 16 Front Squats (115/80) 12 Strict Handstand Push Ups
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Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 1
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 min.
OR
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.
If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders
♀ 30-lb. dumbbells
♂ 40-lb. dumbbells
OR
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders
Rest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders
♀ 10-lb. dumbbells
♂ 15-lb. dumbbells
OR
40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps
Mayhem Daily Wod - 211221
Mayhem Gymnastics
The workout will go just like the song “The 12 Days of Christmas” does, check it out. It starts with 1 Burpee, then 2 Pull-ups (Strict) and 1 Burpee, then 3 Knees to Elbows, 2 Pull-ups (Strict) and 1 Burpee, etc. This will continue on till you start from the 12 Double Dumbbell Thrusters , 11 Overhead Walking Lunges….2 Pull-ups (Strict), and 1 Burpee to finish.
The WOD goes like this:
1 Burpee
2 Strict Pull Ups [scale to Ring Rows]
3 Knees To Elbows
4 Strict Handstand Pushups [scale to Box]
5 Box Jump Overs
6 Pistol Squats [scale to Air Squats]
7 Kipping Toes To Bar
8 V-Ups
9 second Handstand Hold
10 Push-ups
11 Overhead Walking Lunges @45/25
12 Double Dumbbell Thrusters @45/25
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For Time
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
Wednesday 210811
For time:
1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row
♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.
Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row
♀ 55 lb. ♂ 75 lb.
Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m