Monday 241209

Wednesday 241030

Wednesday 241030

For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-ups

Post time to comments.

Scaling:
Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.

Intermediate option:
For time:
14 chest-to-bar pull-ups
6 wall walks
12 chest-to-bar pull-ups
5 wall walks
10 chest-to-bar pull-ups
4 wall walks
8 chest-to-bar pull-ups
3 wall walks
6 chest-to-bar pull-ups
2 wall walks
4 chest-to-bar pull-ups
1 wall walk
2 chest-to-bar pull-ups

Beginner option:
For time:
12 ring rows
3 inchworm + push-ups from the knees
10 ring rows
3 inchworm + push-ups from the knees
8 ring rows
3 inchworm + push-ups from the knees
6 ring rows
3 inchworm + push-ups from the knees
4 ring rows
3 inchworm + push-ups from the knees
2 ring rows

Coaching cues:
On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.

Resources:
The Chest-to-Bar Pull-Up
The Wall Walk
The Ring Row
Demo | Inchworm + Push-Up
Wall Walk Scaling | CrossFit Movement Demo

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Mayhem Daily Wod – 21724

Mayhem Daily Wod - 21724
Mayhem BodyBuilding: Barbell Bench Press 5 sets: 10 reps; increasing across sets *Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Tempo Bench + Double DB Bench 4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed). *Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Incline Bench Press 4 sets: 10 reps; stay the same or increase across *Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers 4 sets: 10-15 reps; same resistance across. Moderate weight *Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press 4 sets: 12-15 reps; moderate loading *Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Lower Body Push/Pull Barbell Back Squat 5 sets: 10-12 Reps; increasing across sets *Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets
Barbell Deadlift 5 sets: 10-12 reps; increasing across sets  *Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
Elevated Heel Goblet Squat
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets 
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Elevated Toe Double DB Romanian Deadlift
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.
* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
DB Walking Lunges
4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion
*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
Seated Barbell Calf Raise 
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. 
If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
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Saturday 240921

Saturday 240921

In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells
♂ 45-lb dumbbells

Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row

Find a gym near you:
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Monday 241104

Monday 241104

For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 105 lb
♂ 165 lb

Post time to comments.

Compare to 221016.

Scaling:
Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.

Intermediate option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 35 lb
♂ 45 lb

Coaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell from the shoulders to the overhead position.

Resources:
Rogue Echo Bike
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map