Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2145
10:00 to establish 1RM Back Squat
Workout:
3 rounds:
5 Muscle Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
Mayhem Daily Wod - 21331
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between.
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutesThen,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerkTime cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.Visit the Games Website for full event details.
Post scores to comments and/or submit your scores as part of the 2021 NOBULL CrossFit Games Open.
Mayhem Daily Wod - 21322
5 sets
New set every minute
5 Back Squats @ 60% +20lb (total)
-into-
Every 90 secs x 5 sets
1 Heavy Pause Back Squat
* Build across sets - record heaviest set to score*
Workout:
Every 5 mins (3 sets)
10 Power Cleans (155/105)
20 SHSPU
10 Power Cleans (155/105)
Tuesday 210309
7 rounds for time of:
15 GHD sit-ups
15 back extensions
10 thrusters
10 clean and jerks♀ 95 lb. ♂ 135 lb.
Post time to comments.
Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.Intermediate Option:
7 rounds for time of:
10 GHD sit-ups
10 back extensions
10 thrusters
10 clean and jerks♀ 75 lb. ♂ 115 lb.
Beginner Option:
5 rounds for time of:
10 sit-ups
10 unweighted good mornings
7 thrusters
7 clean and push presses♀ 35 lb. ♂ 55 lb.
Wednesday 210303
27-21-15-9 reps for time of:
Squat cleans
Ring dips♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170715.
Thursday 210225
Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk♀ 110 lb. ♂ 165 lb.
Post reps completed to comments.
Compare to 110406.See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk♀ 65 lb. ♂ 95 lb.
Foundations:
Complete as many rounds and reps as possible in 5 minutes of:
Power clean
Front squat
Jerk♀ 15 lb. ♂ 22 lb.
Equipment Free:
Complete as many rounds and reps as possible in 5 minutes of:
6 single-leg squats, alternating
3 handstand push-ups
Saturday 210220
Lorenzo
For time:Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 metersPost time to comments.
Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distanceBeginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance
Wednesday 210217
3 rounds for time of:
5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders♀ 105 lb. ♂ 155 lb.
Post time to comments.
Scaling:
This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity.Intermediate Option:
3 rounds for time of:
3 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders♀ 95 lb. ♂ 135 lb.
Beginner Option:
3 rounds for time of:
5 ring rows + 5 jumping dips
9 hang power cleans
7 push presses
50 single-unders♀ 35 lb. ♂ 45 lb.
Saturday 210213
Laura
With a partner, complete as many rounds as possible in 21 minutes of:30-cal. row
20 burpees over the rower
10 power cleans♀ 105 lb. ♂ 155 lb.
CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.
Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans♀ 45 lb. ♂ 65 lb.