Mayhem Daily Wod - 21519
Compete 2 Sets 3 Rounds 150’ Farmer Carry (100s/70s) 25 GHD Sit Ups 25 Wall Balls (30/20) -Rest 5:00 b/t sets-
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Mayhem Daily Wod - 21519
Compete 2 Sets 3 Rounds 150’ Farmer Carry (100s/70s) 25 GHD Sit Ups 25 Wall Balls (30/20) -Rest 5:00 b/t sets-
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Saturday 210508
For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.
Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups
3 sets of push jerks, ½ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups
Rest 30 sec. between sets.
Mayhem Daily Wod - 21514
M60
Partner Workout
35 Devil’s Press (50’s/35’s)
50 Synchro Wall Balls (20/14)
75 Box Jumps Overs (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
50 Synchro Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
Individual Version
20 Devil’s Press (50’s/35’s)
50 Wall Balls (20/14)
35 Box Jumps Overs (24/20)
75/60 Calorie Row
35 Box Jumps Overs (24/20)
50 Wall Balls (20/14)
20 Devil’s Press (50’s/35’s)
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Mayhem Daily Wod - 2153
25 Minute AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
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Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch:
(1+1+1+1) x 2 sets @ 60% 1RM Snatch
(1+1+1+1) x 2 sets @ 65% 1RM Snatch
*Rest 2 minutes between sets *
Snatch:
2x3 reps @ 70%
2x2 reps @ 75%
2x1 rep @ 80%.
* Rest 60-90 seconds between sets
Snatch Deadlift + High Hang Shrug:
(3+5)x 3 sets @ 90% 1RM Snatch
* Rest 60-90 seconds between sets
In The Hole Front Squat:
5x3 (Build in weight)
Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *
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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