Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 030511
For time:
50 Back/hip extensions
10 Rope climbs in “L”
50 Back/hips extensions
Tuesday 030429
50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-upsThe Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Sunday 030427
Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 repsThis workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!
Sunday 030119
Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
Wednesday 030115
Stretch: back, hips legs, chest, shoulders.
Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter RowStretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.
Monday 021202
Ten round for time of:
No cheating, super-clean technique.
5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups
5 Back Extensions
Saturday 021123
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 SquatsSix sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)OR, if you have a muscle-up,
Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 SquatsThis is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.
Wednesday 021106
For time:
15 Back Extension
Rope climb
20 Push-ups
Rope climb
25 Sit-ups
Rope climbNotes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.
Saturday 021026
Run 800 meters
Rest
Run 800 meters
Rest
Three supersets of:
Sit-ups
Back Extensions
Rest
Bench Press 10-10-10-10-10
Rest
Jump rope"double unders", ten minutes
Monday 021021
Three rounds for time of:
15 Muscle Snatch
20 inch Box jump, 15 reps
15 Back ExtensionOur best will:
Snatch 2/3 body weight.
Jump 26" box.
Back extension/Glute-ham raise with 20 pound medicine ball.
Complete three rounds in ten minutes.