Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 140201
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups
Friday 140131
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips
Sunday 140202
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat
1,000 meter Row
Ring Dips
Mayhem Daily Wod - 2153
25 Minute AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
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Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch:
(1+1+1+1) x 2 sets @ 60% 1RM Snatch
(1+1+1+1) x 2 sets @ 65% 1RM Snatch
*Rest 2 minutes between sets *
Snatch:
2x3 reps @ 70%
2x2 reps @ 75%
2x1 rep @ 80%.
* Rest 60-90 seconds between sets
Snatch Deadlift + High Hang Shrug:
(3+5)x 3 sets @ 90% 1RM Snatch
* Rest 60-90 seconds between sets
In The Hole Front Squat:
5x3 (Build in weight)
Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *
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Thursday 230406
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 211003.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds