Mayhem!

20
Nov

Mayhem!

What was with those burpees before the strength yesterday? Stupid idea. Or deliberately planned? When I coached soccer at PRS, my kids did CrossFit for fitness training. And often times, we would do tough workouts right before practice. Why? Because skill and technique when you’re fresh mean jack shit when you’re 56 minutes into a game and you’re down by 1 goal. I wanted them to be fatigued AND STILL perform well. Because that’s what wins games. That’s when they became better athletes. And that’s what I want for you as well.

Routine is the enemy. Constantly varied is a pillar of CrossFit. Suck it up and let it hurt. It will make you better.

Strength – Deadlifts x5 reps or Hang Power Cleans x3 reps

24 Burpees
Then, 3 rounds of:
12 Deadlifts (155/115)
9 Hang Power Cleans (155/115 or 65%)
6 S2OH (155/115)

*9 min cap

Some short sprints

Some short sprints to liven up the WOD

61 Responses

  1. Ginette

    Mobility
    Warm up
    Group warm up
    Strength: cleans: 25, 35, 40, 45

    WOD: Mayhem
    -24burpees
    Then 3 sets of:
    12 deadlifts @35
    9 hang power cleans
    6 S2OH

    Time: 7:20

    Cashout: hollow hold: 45 seconds unbroken

    Great coaching Patrick, great work 6am’ers!!!!

  2. Valerie Arseneau

    As much I wasn’t a fan of the part 1 of yesterday’s WOD, I knew exactly why it was there. In frisbee is you are tired, you still need to focus on your trows and get the job done.

    In a Crossfit comp, you will be tired and you still need to complete the lift. If you can perform good while tired, you will get ahead.

  3. Francis Lavoie

    Mobility + WU x 1
    Group WU
    10 virtuose push ups

    Strength: Hang power cleans 5 x 3 reps
    95-100-110-120-125 fail after 0ne

    WOD: Mayhem (9 minute cap)
    24 burpees
    then 3 rounds of: (155# or 65% of clean) done @95#
    12 Dead lifts
    9 hang power clean
    6 shoulder to overhead

    Time 8:53 That was a hell of a battle to finish!

    Cash out 30 sec hollow hold

  4. Trent

    Strength: Hang power cleans 5 x 3 reps
    115-135-155-165-170

    WOD: Mayhem (9 minute cap)
    24 burpees
    then 3 rounds of: (155# or 65% of clean) done @135#
    12 Dead lifts
    9 hang power clean
    6 shoulder to overhead

    Time – 7:45

    Slowed down quite a bit in last round of HPC and S2OH.

    Cashout: Be very patient behind this SLOW black truck. I was 30mins late for work because of this truck. It had a logo of Scott Service Electrical or something. Anyways, it was SLOW.

  5. Personally, I’d rather do a light but challenging conditioning workout before heavy weights than the other way around. Gets me warmed up real nice. That being said, I was afraid the burpees would burn my shoulders before the press. Not really the case.

    I thought it was a funny coincidence that on the episode of 3-2-1-GoSouth posted yesterday on crossfit.com, they did 10 burpees on the minute for 20 minutes, in their motel room.

  6. Steph L

    Mobility
    WUx1
    Group Barbell WU

    10 Virtuose Pushups

    Strength: Hang Power Clean: 5x3Reps
    60-70-80-85-90(2)

    WOD: “Mayhem WOD” @70#

    -24 Burpees
    Then, 3 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead

    Time 7:13

    Cashout: 2x 30sec Plank Holds

  7. Kelly B

    Mobility
    WU x 1
    Group WU

    Strength: Hang Power Clean 5 x 3 reps
    55-65-75-80-75

    WOD: Mayhem (9 minute cap)

    24 burpees

    Then 3 rounds of: @55#
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead

    Time: 6:12

    Cashout: Hollow Hold – 60 seconds unbroken
    Great work everyone! Thanks Patrick

  8. Melanie

    Mobility
    WUx1
    Group WU

    Strength: Deadlift (x5)
    85-105-125-135-140 (#5 PR)

    WOD: Mayhem (9 min cap) @ 65#

    24 Burpees
    12 Deadlift
    9 HPC
    6 S2OH

    Time: 7:17

    Cashout: 30sec Hollow hold (x2)

  9. mob wux1
    group wu
    strength hang power clean
    3 rep x5
    95-115-125-135-145

    wod Mayhem
    24 burpees 1:19
    then 3 round

    12 dealift 115#
    9 hang power clean
    6 shoulder to overhead

    time 7:25

  10. Frank

    wux1
    52 bday burpees
    group wu

    Strength: Hang power cleans 5 x 3 reps @ 135#

    WOD: Mayhem Rx (9min cap)
    24 burpees
    then 3 rounds of:
    12 Dead lifts @135#
    9 hang power clean @135#
    6 shoulder to overhead @135#

    DNF – completed 2 rounds + 12 deadlifts
    Deadlifts and OHs were all unbroken. I struggled with the HPCs and had to break them up.

    Cashout: 30sec Hollow hold (x2)

  11. Jackie

    Mob
    No warm up- arrived just in time
    Group warm up

    Strength –Power Cleans/squat x3 reps
    Practice my form since it’s absoulty brutal. 35/40/45/55

    WOD
    24 Burpees
    Then, 3 rounds of: @55
    12 Deadlifts
    9 Hang Power Cleans
    6 S2OH
    Time: 7:31

    Thanks Amanda for the tips the last couple of days, it’s been frustrating lately, and you have been helping a lot. Thank you.
    Great class Kevin
    Great class 415!
    Happy birthday pat &helen!

  12. Maria

    Strength DL x5
    95-125-135-145-155

    WOD Mayhem
    24 burpees
    3 rounds
    12 DL @ 70#
    9 HPC @ 70#
    6 S2OH @ 70#

    Time = 6:24

    Fun one, thanks Corinna!

  13. Amy

    Mobility
    WU
    Group WU & mobility

    Strength – Hang power clean 3 x 5
    45-55-60-65-70

    WOD with 55#
    Time 8:19

    Cashout hollow hold 30 sec x 2
    These were very messy. I guess I have more to add to my practice list.

  14. jeff

    mob
    WU
    group Warm up
    strength HPC x3
    95-115-135-155-165-175

    in 9 minutes.. complete

    24 burpees

    3 rounds @ 155
    12 deads
    9 HPC
    6 G2O

    8:03

    very grippy wod, forearms burning like hell after.

    great class Corinna.

  15. Lora

    Mobility
    WU x 1 (strict pull-ups)
    52 birthday burpees – Happy Birthday Helen! πŸ˜€

    Group barbell WU
    Strength – practice Hang Power Cleans (x3)
    95-105-115-125-135-145(2)

    WOD @ Rx
    24 burpees, then
    3 rounds
    12 deadlifts @ 115#
    9 HPC
    6 S2OH
    Time = 8:41
    Grip killer!!!

    Cashout – 2 x 30s hollow holds. Oh my.

  16. Ryan

    – Mob
    – WUx1
    – 52 bday burpees
    – group wu

    3x hang power clean…
    85-95-105-115-120

    Mayhem WOD…
    – 24 burpees
    3 rounds… 85#
    – 12 deadlifts
    – 9 hang power clean
    – 6 push jerk

    Time: 9+ minutes (3rd round, 6 cleanse in at time limit, finished anyway)

    Cashout: 2x 30s hollow hold

  17. Jack

    Dead lift 5×5
    135,225,275,315,355×3

    Wod: “mayhem”

    24 burpees
    3 rounds
    12 dead lift
    9 hang cleans
    6 shoulder to overhead

    6:22 @ 135 lbs

  18. Natacha

    Mob
    Wu
    10 “perfect push ups” (like!)

    Hang power clean 3rm
    65-70-75-80-85

    Wod at 65#
    6:30 ( 24 burpees in 1:08)

    30 sec holow hold… Felt easier than Monday

  19. Laura K

    Mob Wu x 1
    52 Birthday Day Burpees for my pal Helen.
    Strength hang cleans x 3 reps 35 45 55 60 65
    Mayhem @ 40 pounds on the bar
    6:08
    Thanks for the coaching tips Corinna. Fun class.
    Things went well once I got Julie S using her bar instead of mine during the work out! lol.

  20. Gillyon

    Warmup
    HPC (3) 75-85-95-105-110

    WOD @ 75lbs
    5:01
    Heavier next time.
    Thank you for the simple tips on the clean, Kevin. Simple is best for me.

    Happy birthday, Pat!

  21. Jen C

    Mob + Wup x 1
    Group Mob
    Strength = Hang Power Cleans
    3 x 45, 50, 55, 60 , 65, 70

    WOD: Mayhem with 9 min time cap
    24 burpees
    then 3 rounds of (at 55 lbs)
    12 deadlifts
    9 hang power cleans
    6 shoulder to overhead (push jerked them)

    Time = 8:06

    Thank you for the tips on the push jerks Corinna πŸ™‚ and yes – I need to start increasing the weight now

    Cashout = 2 x 30 second Hallow Holds (these are tough)

    52 burpees for Helen’s Birthday πŸ™‚ Happy Birthday Helen πŸ™‚

  22. Corinna

    WOD ” Mayhem”@ 100llbs

    Time: 6:52

    Did this one in Saint-John @ 75lbs

    Time: 4:04

    An extra 25lbs sure makes a difference! lol!

    Good work 4:15 p.m. class!

  23. LiammaiL

    MOB
    WU x 1

    Group Warm Up

    Strength: Dead Lifts 5×5
    135-155-175-185-205

    WOD @ 95#
    Time: 8:54

    Love the new space.
    Happy to be back.
    Going to be sore.

    Cheers

  24. Craig Hatto

    Mob wux15 strict reps

    Overhead squat holdsx3sec
    5×45#
    5×65#
    5×85#
    3×100#
    2×115#
    1×125#
    1×135#
    1×145#

    Snatch pulls + 30sec hollow hold between sets
    3×3 135#
    1×3 185#
    1×3 205#

    Practiced strict hspu and negative pullups.

    Thanks for the tips tonight M-N the last sets of ohs felt really good.

  25. Jeremy L

    Mobility
    Wu x1

    52 birthday burpees
    Group WU

    Strength hang power cleans
    3 reps for 5 sets up 175( after 155 did 1 push press to get a feel for weight going over head)

    Wod rx :
    Dnf: 2rds and 3 hang power cleans. *took my time on the burpees need to get them finished a little faster next time.

    2 30 second hallow holds
    Fun class Corinna.

  26. BJ

    Mobility
    Warm up
    Group warm up
    Strength: cleans: 45, 50, 55, 60, 65#
    WOD: Mayhem-
    24burpees
    Then 3 sets of:
    12 deadlifts @55#
    9 hang power cleans
    6 S2OH
    Time: 8:58
    Cashout: hollow hold: 2×30 seconds unbroken

  27. Brander

    Overhead squat holds [ 3sec holds @ bottom ]
    WU 5Γ—35#
    5Γ—50#
    5Γ—60#
    3Γ—75#
    2Γ—90#
    1Γ—100#
    1Γ—110# Failed at rising back up, balls
    1Γ—110# PR!! FELT SOLID! SO HAPPY!

    Snatch pulls + 30sec hollow hold between sets
    3Γ—3 75#
    1Γ—3 85#
    1Γ—3 110#

    Loved Oly tonight! Two of my weakest lifts – broken down and worked on technique! Thanks M-N! So happy!

  28. Tania

    Hang Power cleans 3 x 70,80,90,90,90 (just wasn’t getting higher, I kept landing on my toes. Going to go down and work on my technique… thanks for the great coaching Kevin and Amanda. Much appreciated!)

    Mayhem WOD
    29 Burpees
    Then 3 rounds of
    12 Deadlifts 70#
    9 Hang Power Cleans
    6 Shoulder to overhead

    Time: 5:56 (The bar slipped out of my hands on my last rep πŸ™ Cost me 10 seconds … That was killer! Kuddos to those who do this Rx WOW!

Leave a Reply