Mayhem Daily Wod – 21927

Friday 211029

Friday 211029

For time:

4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

Post time to comments.

Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating

♀ 10-lb. DB ♂ 15 lb.-DB

Friday 210409

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

Sunday 240421

Sunday 240421

Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb
♂ 115/135/155/185 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb
♂ 45/55/65/75 lb

Resources:
The Clean and Jerk
The Power Clean and Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.

Thursday 240418

Thursday 240418

Quarterfinals Workout 1

4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Post total reps to comments.

Scaling:
Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.

Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.

Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.

Intermediate option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box
♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box

Beginner option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box

Resources:
The Snatch
Rowing Technique
The Box Step-up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.