Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 120807
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.Start light and add weight.
Sarah Hopping 175lbs. Post loads to comments.
Compare to 051018.
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
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Featured photo:
Level 1 Seminar at The Ranch in Aromas, California.
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
Saturday 231209
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch
10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches
For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.
Post load to comments.
Goal: Technical practice and application. Percentages are based on your best power snatch.
Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.
When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.
At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.
Athletes cannot drop the bar between their power snatch and hang squat snatch.
Scaling:
Intermediate option:
Intermediate athletes can perform this workout as prescribed.
Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch
From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches
Resources:
The Hang Power Snatch
“What Is a Snatch?”
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Saturday 240217
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb
Post time to comments.
Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.
Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run
♀ 35 lb
♂ 45 lb
Resources:
The Overhead Squat
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.