Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 031208
How many rounds can you complete in 20 minutes of:
Back Squat 10RM X 7
15 Pull-ups
Post load and number of rounds completed to comments.
Friday 230303
Open Test 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)
Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.
View full 23.3 Class Plan
Visit the CrossFit Games website for all versions of the workout.
Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)
Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)
Monday 240624
Guest Programmer – Christian Harris
June 24-July 7, 2024
At 0:00:
12 squat cleans, weight 1
36 pull-ups
12 squat cleans
At 10:00:
6 squat cleans, weight 2
18 bar muscle-ups
6 squat cleans
♀ 105 lb and 155 lb
♂ 155 lb and 225 lb
Scaling:
Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!
Intermediate option:
At 0:00:
12 squat cleans, weight 1
24 pull-ups
12 squat cleans
At 10:00:
6 squat cleans, weight 2
12 bar muscle-ups
6 squat cleans
♀ 65 lb and 95 lb
♂ 95 lb and 135 lb
Beginner option:
At 0:00
12 squat cleans
24 ring rows
12 squat cleans
At 10:00:
6 squat cleans
12 burpee pull-ups*
6 squat cleans
* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.
♀ 35 lb
♂ 45 lb
Resources:
Guest Programming: Learn more about Christian Harris and watch his welcome video.
The Clean
The Kipping Pull-up
The Kipping Bar Muscle-up
The Ring Row
The Burpee Pull-up With Greg Amundson
Find a gym near you:
View the CrossFit map
Friday 240503
Guest Programmer – Rob Lawson
April 30-May 12, 2024
Every minute on the minute for 20 minutes:
Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat
Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch
Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch
Post takeaways and loads to comments.
Scaling:
The goal today is to build confidence in the snatch.
Every minute starts with a snatch pull to practice:
- A solid setup position.
- Hips and shoulders rising at the same time.
- Reaching full hip and knee extension before shrugging.
In minutes 1-5, concentrate on full hip extension. We are receiving the barbell high in the power snatch position (as opposed to the squat snatch), and then practicing a deeper receiving position with the overhead squat. The goal is for the skills of this complex to transfer over to the later minutes in this workout.
In minutes 6-10, start from the low hang and try to receive the bar in a squat. We may add a little weight, but stick to the same weight for the full 5 minutes; the opportunity to increase weight will come in the next 10 minutes. Focus on being patient, keeping the chest/shoulders on top of the bar, and jumping before using the arms to pull under.
In minutes 11-20, snatch from the floor. Focus on a sound setup position, and hips and shoulders rising at the same time before accelerating and extending the hips when the bar reaches mid-thigh — patience will be necessary to stay over the bar to reach this position. All the coaching points and practice from the previous work comes together to finish with a full squat snatch.
If you’re moving well, add weight through the last 10 minutes, but the goal is to have no missed lifts. Do not sacrifice form for load.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Snatch
The Hang Power Snatch
The Overhead Squat
Learn More About Guest Programming
Find a gym near you:
View the CrossFit map
Featured photo:
Level 1 Seminar at The Ranch in Aromas, California.
Wednesday 220202
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets