For 12 minutes complete:
3 deadlifts on the odd minutes
3 shoulder presses on the even minutes
Use 80% of your max deadlift and shoulder press.
Post loads to comments.
Scaling:
In today’s lifting, you’ll move heavy loads with a consistent amount of recovery time. Experienced athletes should reference their 1-rep max to determine their loading for each movement. Newer athletes should choose weights that are challenging but with which they can maintain proper technique.
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
Sign Up for Our Programming
For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs
Post reps to comments.
Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.
Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs
Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands
Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
Featured photo:
Taken by Johany Jutras at Wodapalooza in Miami, Florida.
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.
Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees
♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees
For reps:
3 minutes of ring muscle-ups
3 minutes of shoulder presses
2 minutes of ring muscle-ups
2 minutes of shoulder presses
1 minute of ring muscle-ups
1 minute of shoulder presses
♀ 95 lb
♂ 135 lb
Post reps to comments.
Scaling:
Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).
Intermediate option:
For reps:
3 minutes of kipping ring pull-ups
3 minutes of shoulder presses
2 minutes of kipping ring pull-ups
2 minutes of shoulder presses
1 minute of kipping ring pull-ups
1 minute of shoulder presses
♀ 65 lb
♂ 95 lb
Beginner option:
For reps:
3 minutes of low-ring transitions
3 minutes of shoulder presses
2 minutes of low-ring transitions
2 minutes of shoulder presses
1 minute of low-ring transitions
1 minute of shoulder presses
♀ 35 lb
♂ 45 lb
Movement resources:
The Kipping Muscle-Up
The Shoulder Press