Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 040512
5 rounds of:
Bench press 135 pounds, max reps
Pull-up, max reps
Rest 2 minutes
Tuesday 010220
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.
If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.
To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press constant for each couplet.
Tuesday 021210
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.
If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.
To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press
constant for each couplet.
Wednesday 010404
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.
This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.
Wednesday 240619
Strict Lynne
5 rounds for max reps of:
Bodyweight bench presses
Strict pull-ups
Post reps for both exercises in all rounds to comments.
Compare to similar 180409.
Compare to similar 190318.
Scaling:
This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue. Give yourself at least 3 minutes (no more than 5 minutes) of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set. Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up. All athletes should perform the bench presses with a buddy — spotting this movement is super important. If you don’t have a spotter, don’t push to failure. You may also consider using dumbbells as an alternative.
Intermediate option:
5 rounds for max reps of:
3/4-bodyweight bench presses
Pull-ups
Beginner option:
5 rounds for max reps of:
Push-ups
Ring rows
Resources:
The Bench Press
The Strict Pull-up
The Kipping Pull-up
The Push-up
The Ring Row
The Secret to Pull-ups
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