Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 010228
Swim leisurely for thirty minutes. Make this relaxing. If you're not a strong swimmer
this may be more difficult. In that case, you need the exposure.If you are tempted to do more, either you've been loafing or you're just tuning in.
This is a much-needed break for the athletes in synch with the program.
Saturday 210710
5 rounds for time of:
Swim 100 yards
30 push-ups
Post time to comments.
Compare to 170902.
Scaling:
If you are a proficient swimmer, perform this workout as prescribed. If you are an inexperienced swimmer, reduce the distance. Strive to complete each swim in approximately 2 minutes. Spend the warm-up practicing a push-up option that allows you to complete at least 10 consecutive reps. Before heading to the water, spend time watching instructional swimming videos.
Intermediate Option:
5 rounds for time of:
Swim 75 yards
20 push-ups
Beginner Option:
4 rounds for time of:
Swim 50 yards
15 knee push-ups
Monday 240401
For time:
90 burpees to a target (12 inches above your reach)
45 bar muscle-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Post time to comments.
Scaling:
In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect muscle fatigue to be a factor in this workout. Advanced athletes can try to maintain larger sets on the bar muscle-ups, while less-experienced athletes may choose to break the two movements into sets that minimize fatigue and allow for minimal rest. Breaks and rest periods are inevitable, however, aim to avoid hitting failure on either movement.
Intermediate option:
For time:
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Beginner option:
For time:
50 burpees
25 jumping pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Resources:
The Burpee
The Kipping Bar Muscle-up
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
Find a gym near you:
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Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Wednesday 211027
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 75/115 lb.
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 135/205 lb.
Each time you break, perform 30 squats
Post number of presses and cleans completed to comments. Compare to 150518.
Scaling:
Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 65/95 lb.
Each time you break, perform 35 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 115/175 lb.
Each time you break, perform 30 squats
Beginner Option:
Complete as many reps as possible in 5 minutes of:
Shoulder presses at 35/45 lb.
Each time you break, perform 50 single-unders
Rest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
Hang power cleans at 65/95 lb.
Each time you break, perform 20 squats
Wednesday 230712
CrossFit Games Run Swim Run
For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles
Post time to comments.
Compare to 170803.
Scaling:
Choose a running distance that can be completed in approximately 12 minutes. Less- experienced swimmers should consider planning a brief rest interval during the swim. More- experienced athletes should strive to sustain a steady pace throughout the workout. If you do not have access to a pool, ocean, or lake, sub for a bike of similar duration, about 3 miles.
Intermediate Option:
For time:
Run 1.5 miles
Swim 300 meters
Run 1.5 miles
Beginner Option:
For time:
Run 1 miles
Swim 10 minutes
Run 1 miles