Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Every 3 minutes For As Long As Possible
From 0:00-3:00, 2 Rounds of:
6 Squat Cleans (135/95 lb)
6 Chest-to-Bar Pull-Ups
From 3:01-6:00, 2 Rounds of:
7 Squat Cleans (135/95 lb)
9 Chest-to-Bar Pull-Ups
From 6:01-9:00, 2 Rounds of:
8 Squat Cleans (135/95 lb)
12 Chest-to-Bar Pull-Ups
Add 1 clean and 3 pull-ups every 3 minutes until you fail to complete both rounds.
Monday 240624
Guest Programmer – Christian Harris
June 24-July 7, 2024
At 0:00:
12 squat cleans, weight 1
36 pull-ups
12 squat cleans
At 10:00:
6 squat cleans, weight 2
18 bar muscle-ups
6 squat cleans
♀ 105 lb and 155 lb
♂ 155 lb and 225 lb
Scaling:
Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!
Intermediate option:
At 0:00:
12 squat cleans, weight 1
24 pull-ups
12 squat cleans
At 10:00:
6 squat cleans, weight 2
12 bar muscle-ups
6 squat cleans
♀ 65 lb and 95 lb
♂ 95 lb and 135 lb
Beginner option:
At 0:00
12 squat cleans
24 ring rows
12 squat cleans
At 10:00:
6 squat cleans
12 burpee pull-ups*
6 squat cleans
* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.
♀ 35 lb
♂ 45 lb
Resources:
Guest Programming: Learn more about Christian Harris and watch his welcome video.
The Clean
The Kipping Pull-up
The Kipping Bar Muscle-up
The Ring Row
The Burpee Pull-up With Greg Amundson
Find a gym near you:
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Wednesday 220202
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
For RepsPrior to 8 minutes, 3 rounds of:6 Chest-to-Bar Pull-Ups6 Squat Snatches (95/65 lb)Then 3 rounds of:7 Chest-to-Bar Pull-Ups5 Squat Snatches (135/95 lb)* Prior to 12 minutes, 3 rounds of:8 Chest-to-Bar Pull-Ups4 Squat Snatches (185/135 lb)* Prior to 16 minutes, 3 rounds of:9 Chest-to-Bar Pull-Ups3 Squat Snatches (225/155 lb)* Prior to 20 minutes, 3 rounds […]
For Reps
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
* Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
* Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
* Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
* Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
AMRAP in 20 minutesContinue until 4 minutes:25 Toes-to-Bars50 Double-Unders15 Squat Cleans (135/85 lb)If completed before 4 minutes, continue until 8 minutes:25 Toes-to-Bars50 Double-Unders13 Squat Cleans (185/115 lb)If completed before 8 minutes, continue until 12 minutes:25 Toes-to-Bars50 Double-Unders11 Squat Cleans (225/145 lb)If completed before 12 minutes, continue until 16 minutes:25 Toes-to-Bars50 Double-Unders9 Squat Cleans (275/175 lb)If […]
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb)
If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)