Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 010517
Squat, 10" box, with weight 20-10-5-3-1
Three rounds each for time of:
Three minute stand on bike at 70 rpm
Twice up the rope (rope climb)
Twenty sit-ups
Fifteen back extensions
Monday 010507
Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.Five supersets of back extension and sit-ups.
Make each exercise slow and tough.
Add weight to back extension if ready. Go SLOWLY!Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.The muscle snatch is a snatch without the dive under the bar.
The idea is to deadlift and as you pass the knees, rapidly explode
the hip and follow through with an explosive pull straight through
to locked out overhead. This snatch is a regular support exercise
from the Olympic lifting repertoire. It places a heavy emphasis on
the upper body compared to the Snatch.
Thursday 010510
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
Friday 010511
Three rounds for time of:
Row 500 meters
Back extension/sit-up, high rep
Deadlift 5 reps
Rest
Thursday 010503
Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.This is a hard workout. Try to complete it in less than 40 minutes
Saturday 010505
Back extension 15-15-15 slow and pretty. Snake or wave up.
Dumbbell "thruster" from 10" box 20-15-10 max weight each set.
No "rocking up" or "plunking down"
1000 meter row.(Thruster is a front-squat/push-press combo movement.)
Tuesday 010501
Three rounds of:
25 Sit-ups
12 Back extension/glute-ham raises
Then,
Three rounds of:
Max set of pull-ups
Max set of push-ups
Walking lunge twenty steps each right and left leg
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps
Sunday 010415
Do three sets of chin-ups. Give yourself entirely to this task.
100% Take any rest needed between sets.
Total three sets and submit.Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat
to stand with no sudden movements or postural shifts. The “landing” should
be invisible to the observer. 50,35,20 reps with one minute break between sets.Time one hundred push-ups. Submit time.
How many sit-ups (good controlled ones, like the abmat sit-up)
can you do in five minutes? Submit count.Can you do thirty back extensions without "throwing" a single rep?
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.One set of back squats at twenty-one reps. Max weight.
Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement