Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 160623
5 rounds of:
2 minutes of triple-unders
1 minute of handstand walking
Rest 2 minutes
Monday 240513
Freestanding handstand push-up practice
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple freestanding handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups
Post rounds and reps to comments.
Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.
Setup and execution:
*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.
Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.
Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.
Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.
Modifications:
Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.
Intermediate option:
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups
*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.
Beginner option:
Spend 15-20 minutes practicing the following progression:
Inchworm
Pike headstand
Pike handstand hold
Pike push-up negative
Multiple pike push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups
*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.
Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.
Wednesday 220202
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
Tuesday 210615
Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.
Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row
Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row
Sunday 230108
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 30-lb DBs ♂ 45-lb DBs
Post total reps completed to comments.
Compare to 160517.
Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.
Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
♀ 15-lb DBs ♂ 20-lb DBs