The Mayhem WOD-21724 is a CrossFit benchmark workout. It involves the following exercises:
- Lower Body Push/Pull Barbell Back Squat
- Seated Triceps DB French Press
- Barbell Skull Crushers
- Double DB Incline Bench Press
- Double DB Bench Press
- Alternate DB Tempo Bench
- Barbell Bench Press
How to Do the CrossFit Mayhem WOD
Lower Body Push/Pull Barbell Back Squat
You need to do 5 sets of 10 to 12 reps, focusing on increasing the weight across sets. A rep should start at the high bar position.
Bring the bar down using a controlled speed. Stop before you lockout at the top.
You can rest for 90 seconds between sets.
Seated Tricep DB French Press
You need to do 4 sets of 12 to 15 reps. The weight class should be moderate.
In a seated position, take a dumbbell and hold it by the upper DB head, fully extending your arms overhead.
Your elbows should be tucked and pointed to the ceiling. Start the rep by lowering the weight behind your head.
Finish it by extending your arm overhead. You can ask a spotting partner to load the DB for you before and after sets.
Barbell Skull Crushers
You need to do 4 sets of 10 to 15 reps, using the same resistance between sets. The weight should be moderate. To do this exercise, lay on the bench with the barbell extended towards the ceiling.
Using an EZ curl bar is the most effective way to do this exercise. Keep your elbow tucked and bring the bar down towards your hairline. Your elbows should remain pointed towards the ceiling.
Double DB Incline Bench Press
You are required to do 4 sets of 10 reps. You can choose to increase the weight across sets. Pick an incline on the bench that allows your torso to be at 45 degrees.
You should also select a weight that is easy for you to control when sitting up and sitting down.
Alt. DB Tempo Bench + Double DB Bench
You need to conduct 4 sets with 5 alternating reps (on each side).
For the Double DB set, you can do 5 reps. First, begin with both DB over your head, then bench with one arm, leaving one arm extended. Switch sides to count as a rep.
For pace: 2 seconds to go down and then 1-second pause at the bottom. The press-up should be explosive.
For double reps, you can go at your pace. Your movement should be moderate, allowing for control through your reps.
To help, select a comfortable weight. Don’t drop the dumbbells. Note that if you have to drop the dumbbells to sit up, you have picked too heavy a weight.
Barbell Bench Press
You will be required to do 5 sets of 10 reps with the exercises. The focus should be on increasing the weight across sets.
When doing the barbell bench press, you must control every rep on the way up and down.
You can rest 90 seconds in between sets. Alternatively, just long enough to provide a clear form on the next set.
