Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
120 foot Handstand Walk
111 Double-Unders
10 Rounds of Cindy*
9 Deadlift (150% BW)
800 meter Run
7 Overhead Squats (BW)
60 calorie Row
5 Muscle-Ups
Then, AMRAP in 4 minutes of:
3 Bar Over Burpees
2 Thrusters (BW)
1 Legless Rope Climb
*1 Round of Cindy consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
Wednesday 220511
Complete as many rounds as possible in 12 minutes of:
1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Post rounds completed to comments.
Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squats
Etc. adding 3 reps to the OHS each round.
♀ 22 lb ♂ 35 lb
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB
Saturday 240420
Quarterfinals Workout 3
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
Post time to comments.
Scaling:
Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics endurance and stamina. While push-pull combos usually feel complementary, expect shoulder fatigue from the different handstand push-up variations to make the rope climbs and muscle-ups significantly more challenging. To find success in this workout, break up each movement into smaller sets than you need to unless you're an elite-level competitor. Advanced athletes should perform large sets early, but not at the expense of staying consistent during the muscle-ups at the end. Beginner athletes should treat this workout like a 15-minute AMRAP. Move smoothly through the first 10 minutes, then push hard to finish faster in the final 5 minutes. This should allow most athletes to stay consistent and avoid burning out toward the end.
Intermediate option:
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)
1 round:
10 strict handstand push-up + 2-inch riser
20 muscle-ups
Time cap: 15 minutes
Beginner option:
For time:
3 rounds:
10 push-ups
10 hanging knee raises
2 rounds:
10 dumbbell push presses
5 pull-to-stands
1 round:
10 dumbbell shoulder presses
20 low-ring muscle-up transitions
♀ 10 lb
♂ 15 lb
Time cap: 15 minutes
Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings
Find a gym near you:
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Featured photo:
2022 CrossFit Games Mock Affiliate
Wednesday 230927
Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 95 lb ♂ 135 lb
Post reps completed to comments.
Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 35 lb ♂ 45 lb