Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
10 Back Squats (275/185 lb)
10 Burpee Box Jumps (24/20 in)
10 Front Squats (225/155 lb)
10 Burpee Box Jumps (24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps (24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps (24/20 in)
With a Running Clock
From 0:00-8:00, AMRAP of:
8 Back Squats (135/95 lb)
25 Double-Unders
8 Overhead Squats (135/95 lb)
25 Double-Unders
8 Back Squats (135/95 lb)
Rest 2 minutes
From 10:00-18:00, AMRAP of:
Snatches (135/95 lb)
Rest 2 minutes
Finally, complete:
8 minute Bear Hug with Sandbag (150/100 lb, cumulative)
Every break from the Bear Hug, perform:
25 Push-Ups
10 Toes-to-Bars
To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat. If you find this challenging, it’s always easier to decrease your weight, or go back to the less complicated Air or Goblet Squat, so you can reflect on those performance points that appear to be missed as you incorporate the distraction of new elements in the Front or Back Squat.
For Time
63 Back Squats (115/75 lb)
45 Hang Power Cleans (115/75 lb)
36 Shoulder-to-Overhead (115/75 lb)
Take bar from the floor for all movements.
Strength
Back Squat (1RM Back Squat)
12 mins
Metcon
8min Amrap
8 Thrusters (115/85 lb)
50 Double-Unders
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
Skill Work
Rope Climbs
Metcon
"Michelle"
For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)
- Straight into -
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups
7 Rounds for time:
Run 400m
29 Back Squats, 135#
Strength
Back Squat (5x1 @85%-95%)
Every 1:30
Metcon
12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s
Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!
Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)