Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 220412
Front squat 1-1-1-1-1-1-1 reps
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Compare to 130117.Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.Beginner Option:
Front squat 3-3-3-3-3-3-3 reps
Tuesday 240402
For load:
Back squat
3-3-3-3-3
Compare to 230403.
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Scaling:
Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Less-experienced athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
Back squat
5-5-5-5-5
Resources:
The Back Squat
WOD Demo: 5x5 Back Squat With Jesse Burdick
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Featured photo:
Taken at the 2022 CrossFit Games Mock Affiliate.
Friday 220527
Back thruster 1-1-1-1-1-1-1 reps
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Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.
Beginner Option:
Thruster 5-5-3-3-3-1-1-1 reps
Thursday 210128
Overhead squat 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
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Compare to 200117.
Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Thursday 220303
Overhead squat 3-3-3-3-3 reps
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Compare to 210128.
Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.