Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Pull a random card and perform the corresponding movement for that card. The number of repetitions will be the number of the card drawn.
Red Number Cards = Air Squats
Black Number Cards = Hand Release Push-Ups
Aces = 1 repetition
Face Cards = 35 Double-Unders
Jokers = 100 Sit-Ups
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)
Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 15 Burpees
For Time
12 Thrusters (135/95 lb)
12 Hand Release Push-Ups
9 Thrusters (135/95 lb)
9 Hand Release Push-Ups
6 Thrusters (135/95 lb)
6 Hand Release Push-Ups
1 mile Run or 2 km Row
6 Thrusters (95/65 lb)
6 Hand Release Push-Ups
9 Thrusters (95/65 lb)
9 Hand Release Push-Ups
12 Thrusters (95/65 lb)
12 Hand Release Push-Ups
Tuesday 240409
3 rounds for time of:
10 strict chest-to-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges
♀ 20 lb
♂ 35 lb
Post times to comments.
Scaling:
Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.
Intermediate option:
3 rounds for time of:
10 strict chin-over-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges
♀ 15 lb
♂ 25 lb
Beginner option:
3 rounds for time of:
10 ring rows
15 hand-release push-ups (from the knees)
20 unweighted walking lunges
Resources:
The Strict Chest-to-bar Pull-up
The Push-up
See “Hand-release Push-ups” section in “A Fresh Take on the Lowly Push-up”
The Walking Lunge
The Strict Pull-up
The Ring Row
Find a gym near you:
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Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.
AMRAP in 20 minutes
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Where:
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps