Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21523
Mayhem 60
2 Sets (1 Set every 7:00)
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken
-Rest as needed b/t sets-
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Tuesday 210511
For max reps of each:
5 min. of double-unders
5 min. of clean and jerks
3 min. of double-unders
3 min. of clean and jerks
1 min. of double-unders
1 min. of clean and jerks♀ 65 lb. ♂ 95 lb.
Post reps to comments.
Compare to 071202.Scaling:
Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.Beginner Option:
For max reps of each:
5 min. of double-under practice
5 min. of clean and jerks
3 min. of double-under practice
3 min. of clean and jerks
1 min. of double-under practice
1 min. of clean and jerks♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 21511
Affiliate
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-Into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-Into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
*Echo Bike (85%)
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Thursday 210506
Elizabeth
21-15-9 reps for time of:Cleans
Ring dips♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 200219.Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups♀ 55 lb. ♂ 75 lb.
Sunday 210425
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)♀ 155 lb. ♂ 225 lb.
Post time to comments.
Scaling:
This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.Intermediate Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)♀ 125 lb. ♂ 185 lb.
Beginner Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)♀ 55 lb. ♂ 75 lb.
Thursday 210422
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders♀ 105 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 151106.Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders♀ 85 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders♀ 35 lb. ♂ 55 lb.
Mayhem Daily Wod - 21421
For Time:
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push Ups
30 GHD’s
Mayhem Daily Wod - 21414
120 Wall Balls (20/14)
120 Calorie Row
Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 1
For total time:3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-undersRest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders♀ 35-lb. dumbbells
♂ 50-lb. dumbbellsTime cap: 10 min.
OR
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingTime cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-undersRest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders♀ 30-lb. dumbbells
♂ 40-lb. dumbbellsOR
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingBeginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-undersRest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders♀ 10-lb. dumbbells
♂ 15-lb. dumbbellsOR
40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps
Tuesday 210406
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-upAfter finishing the round of 5, start over at 1 and work through the ladder again.
♀ 125 lb. ♂ 185 lb.
Post rounds completed to comments.
Scaling:
Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict pull-upAfter finishing the round of 5, start over at 1 and work through the ladder again.
♀ 105 lb. ♂ 155 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 squat cleans
5 assisted pull-ups♀ 35 lb. ♂ 45 lb.