Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 080402
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Wednesday 070502
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Saturday 010908
Two rounds of:
Run 800 meters.
25 Hip Extensions (Back extensions) on Glute-Ham Developer.
30 Hip Flexions (Sit-ups) on Glute-Ham Developer.
1-Arm Barbell Press 20 reps left and right arm.
Powerclean 1/2 bodyweight 20 reps.
Notes:
1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso.
Do not lean back. Suggest empty bar for first timers.
2. Rest five minutes between rounds.
3. Ten minutes is a good time for each round.
Saturday 230520
3 rounds for time of:
15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions
Hold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions
Post time to comments.
Compare to 131031.
Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.
Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions
Hold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions
Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions
Hold a plate or dumbbell to chest for back extensions.
♀ 35-lb barbell
♂ 45-lb barbell
Wednesday 021218
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Rest
Three-Five rounds for time of:
10 Front Squat
Rope climb "Double Up"
Rest
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings