Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
Thursday 240418
Quarterfinals Workout 1
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box
Post total reps to comments.
Scaling:
Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.
Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.
Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.
Intermediate option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box
♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box
Beginner option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box
Resources:
The Snatch
Rowing Technique
The Box Step-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.
Saturday 240323
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 50-lb dumbbell
♂ 75-lb dumbbell
Post calories to comments.
Scaling:
Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!
Intermediate option:
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Beginner option:
Complete as many calories as possible in 10 minutes of:
50 alternating hang dumbbell snatches
50 alternating walking lunges
Max calories on the rower
♀ 15-lb dumbbell
♂ 20-lb dumbbell
Resources:
The Dumbbell Power Snatch
The Walking Lunge
Rowing
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.
Monday 210524
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope
Post time to comments.
Compare to 150323.
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope
Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing
♀ 10-lb. DB
♂ 15-lb. DB
Tuesday 240618
5 rounds for total calories:
On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.
♀ 95 lb
♂ 135 lb
Post total calories to comments.
Scaling:
Today’s workout leaves the difficulty up to you. The intention is to sprint through the first two movements and have at least 40 seconds on the rower to accumulate calories. The load of the barbell should be on the lighter side of moderate and allow you to perform 3-5+ touch-and-go reps. Fast singles might be the way to go for some. When in doubt, go lighter and move faster. Once you are done with the snatches, get right into the burpees and try not to stop. Can anyone hold 20 calories or more on the rower? Less-experienced athletes should reduce the load of the barbell and number of burpees to give themselves enough time on the rower. Time to go visit the pain cave.
Intermediate option:
5 rounds for total calories:
On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.
♀ 65 lb
♂ 95 lb
Beginner option:
4 rounds for total calories:
On a 2-minute clock:
7 power snatches
7 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.
♀ 35 lb
♂ 45 lb
Resources:
The Power Snatch
The Burpee
Rowing
CAP Demo: Lateral Burpee Over Bar
Find a gym near you:
View the CrossFit map
Featured photo:
Lateral burpees over a barbell at the 2022 CrossFit Games Mock Affiliate.