Mayhem Daily Wod – 21922

Wednesday 240508

Wednesday 240508

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

For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Scaling:
In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.

This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.

The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!

The goal is to be done around the 20-minute mark.

Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box

Resources:
The Dumbbell Push Press
The Dumbbell Front Squat
The Dumbbell Thruster
The Box Jump
The GHD Sit-up
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

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

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Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Thursday 220428

Thursday 220428

For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

Post time to comments.

Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.

Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks

♀ 12 in ♂ 18 in

Thursday 211021

Thursday 211021

For time:

1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box

Post time to comments.

Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.

Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. box

Beginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box