Wednesday 231122

Mayhem Daily Wod – 2228

Mayhem Daily Wod - 2228
Mayhem Gymnastics Use % of Kipping Ring Muscle Up week one 3 minute test. 5 Strict Ring Muscle Ups - rest 30 seconds -- 45% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 3 Strict Ring Muscle Ups - rest 30 seconds -- 35% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 2 Strict Ring Muscle Up - rest 30 seconds -- 30% of 3 minute test of your Kipping Ring Muscle Up from week one Scaling: If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete: 5 strict box assist strict ring muscle ups - rest 30 seconds -- 90 seconds max effort False Grip Ring Pull Ups --rest 60 seconds -- 3 strict Box Assist Strict Rring Muscle ups - rest 30 seconds -- 90 seconds max effort Ring Dips --rest 60 seconds -- 2 strict box assist strict ring muscle up - rest 30 seconds -- 90 seconds max effort Kipping Ring Swings For example: If your 3 minute test was 12 Kippinng Ring Muscle Ups 45% would be 5.4 but we will round down to 5 reps
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Saturday 240420

Saturday 240420

Quarterfinals Workout 3

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time cap: 15 minutes

Post time to comments.

Scaling:
Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics endurance and stamina. While push-pull combos usually feel complementary, expect shoulder fatigue from the different handstand push-up variations to make the rope climbs and muscle-ups significantly more challenging. To find success in this workout, break up each movement into smaller sets than you need to unless you're an elite-level competitor. Advanced athletes should perform large sets early, but not at the expense of staying consistent during the muscle-ups at the end. Beginner athletes should treat this workout like a 15-minute AMRAP. Move smoothly through the first 10 minutes, then push hard to finish faster in the final 5 minutes. This should allow most athletes to stay consistent and avoid burning out toward the end.

Intermediate option:
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)

1 round:
10 strict handstand push-up + 2-inch riser
20 muscle-ups

Time cap: 15 minutes

Beginner option:
For time:
3 rounds:
10 push-ups
10 hanging knee raises

2 rounds:
10 dumbbell push presses
5 pull-to-stands

1 round:
10 dumbbell shoulder presses
20 low-ring muscle-up transitions

♀ 10 lb
♂ 15 lb

Time cap: 15 minutes

Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings

Find a gym near you:
View the CrossFit map

Featured photo:
2022 CrossFit Games Mock Affiliate

Monday 220228

Monday 220228

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to comments.
Compare to 170711.

Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Intermediate Option:
For time:
5 muscle-ups with minimal kip
50 double-unders
4 muscle-ups with minimal kip
40 double-unders
3 muscle-ups with minimal kip
30 double-unders
2 muscle-ups with minimal kip
20 double-unders
1 muscle-ups with minimal kip
10 double-unders

Beginner Option:
For time:
10 muscle-ups on low rings
50 single-unders
8 muscle-ups on low rings
40 single-unders
6 muscle-ups on low rings 30 single-unders
4 muscle-ups on low rings
20 single-unders
2 muscle-ups on low rings
10 single-unders

Saturday 240309

Saturday 240309

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups

♀ 65 lb
♂ 95 lb

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Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.