Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 041109
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
Saturday 240210
For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows
♀ 35 lb
♂ 53 lb
Post time to comments.
Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.
Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises
♀ 18 lb
♂ 26 lb
Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip
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Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.
Tuesday 240521
Complete as many rounds and reps as possible in 20 minutes of:
30 knees-to-elbows
800/1,000-meter row
Post total rounds and reps to comments.
Scaling:
Today’s workout is a grind — consistency and pacing will be rewarded. Aim for at least 2+ rounds. Maintain a pace on the rower that allows you to get right to work on the knees-to-elbows — a blistering pace doesn’t do you any good if you are resting for a minute between movements. You should be able to perform at least 5-10 unbroken knees-to-elbows throughout the workout if you are completing the prescribed reps. If you can perform the prescribed range of motion but lack the volume tolerance, reduce the reps in each round to a number you can complete in 4 minutes or less rather than shortening the range of motion.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 knees-to-armpits
800/1,000-meter row
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 hanging knee raises
600/750-meter row
Resources:
Rowing
The Strict Knees-to-elbows
Coaching Tips | Knees-to-elbows Progression
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View the CrossFit map
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Featured photo:
Taken by Anders Malm at the Europe Semifinal by French Throwdown.
Thursday 120405
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
Monday 230424
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters
♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in box
Post time to comments.
Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.
Intermediate Option:
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters
♀ 10-lb ball, 20-in box
♂ 14-lb ball, 24-in box
Beginner Option:
For time:
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 400 meters
♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box