Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 211110
Back squat 5-5-5-5-5 reps
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Compare to 210725.Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Mayhem Daily Wod - 21116
Mayhem Burgener Strength:
4 Push Jerk x 3 sets
* within 10% of the 4RM established on day one
4 Push Press x 3 sets
* within 10% of the 4RM established on day one
4 Back Squats x 3 sets
* within 10% of the 4RM established on day one
4 Shoulder Press x 3 working sets
* As Heavy As Possible
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Monday 211018
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 repsPost loads to comments.
Compare to 200930.Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.Intermediate Option:
Back squat 10-8-6-4 reps
Shoulder press 10-8-6-4 reps
Deadlift 10-8-6-4 repsBeginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps
Mayhem Daily Wod - 21105
MBS:
Snatch Push Press
8 Snatch Push Press
6 Snatch Push Press
4 Snatch Push Press
2 Snatch Push Press
*Building to a heavy set of 2.
Box Back Squat
8 Box Back Squat
6 Box Back Squat
4 Box Back Squat
3 Box Back Squat
*Go to parallel.
**Build to heavy set of 3.
Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
4 Bench Press
Barbell Front Rack Step Up
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.
Accessory Work
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises
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Thursday 210923
Back squat 10-5-3-1-1-1-3-5-10 reps
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Compare to 150514.Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Monday 210913
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. ropePost time to comments.
Compare to 200305.Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. ropeBeginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing♀ 45 lb. ♂ 65 lb.
Wednesday 210804
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 repPost loads to comments.
Compare to 201019.Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Sunday 210725
Back squat 5-5-5-5-5 reps
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Compare to 210215.Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Monday 210621
Back squat 5-3-3-3-1-1-1-1-1 reps
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Compare to 071212.Scaling:
Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics.
Tuesday 210615
Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata rowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata rowBeginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row