Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time:
90 Yard Sled Push (2x45/1x45)
60 Shoulder to Overhead (95/65)
30 Burpee Pull Ups (6in/4in)
60 Shoulder to Overhead (95/65)
90 Yard Sled Push (2x45/1x45)
Sunday 220807
Alpaca (at Home)
For time:
Sled push
2 legless rope climbs
20 kettlebell clean and jerks
Sled push
2 legless rope climbs
15 kettlebell clean and jerks
Sled push
2 legless rope climbs
10 kettlebell clean and jerks
♀ 24-kg KBs ♂ 32-kg KBs
If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes. Post time and sled substitution to comments.
Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.
Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks
♀ 16-kg KBs ♂ 24-kg KBs
Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks
♀ 8-kg KBs ♂ 12-kg KBs
Saturday 231014
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 bar muscle-ups
♀ 24-in box, 90-lb sled
♂ 30-in box, 135-lb sled
Post results to comments.
Scaling:
Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.
Intermediate option:
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 chest-to-bar pull-ups
♀ 20-in box, 70-lb sled
♂ 24-in box, 110-lb sled
Beginner option:
Every minute for 21 minutes, alternate between:
Run 100 meters
4 box step-overs + 10-yard sled push
6 ring rows
♀ 12-in box, 20-lb sled
♂ 20-in box, 30-lb sled
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
Wednesday 230830
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 125 lb, 20-in box
♂ 185 lb, 24-in box
Post reps completed to comments.
Scaling:
Experienced athletes should choose a weight on the overhead squat that they can pull from the ground and perform at least 10 overhead squat reps when fresh. Newer athletes should significantly reduce the weight. Reduce the height on the box in order to keep pushing the pace.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 85 lb, 20-in box
♂ 125 lb, 24-in box
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box step-ups
2 overhead squats
10 burpee box step-ups
3 overhead squats
10 burpee box step-ups
Continue until time expires, adding 1 overhead squat each round.
♀ 35 lb, 12-in box
♂ 45 lb, 20-in box