Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 210915
Deadlift 3-2-2-2-1-1-1-1-1 reps
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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Wednesday 210908
Christine
3 rounds for time of:500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. boxPost time to comments.
Compare to 130902.
Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box♀ 105 lb. ♂ 155 lb.
Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box♀ 55 lb. ♂ 75 lb.
Friday 210820
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.Post reps completed to comments.
Compare to 200116.Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 6-in. box, 75 lb. ♂ 12-in. box, 115 lb.
Thursday 210812
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 210629.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Mayhem Daily Wod - 2186
Compete:
5 Sets
AMRAP 3 Minutes
3 Deadlifts (275/185)
6 Push Ups
9 Box Jumps (24”/20”)
-Rest 1 Minute-
* Start each AMRAP where you left the previous one off at
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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
Friday 210730
For time:
550-yard sprintThen,
Deadlift 5-5-5 repsPost time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.
Scaling:
Today’s workout is two separate max efforts. A run sprint, followed by a heavy 5-rep max deadlift. Most athletes can do this workout as prescribed. On the deadlift, intermediate athletes should build to a heavy set of 5, while newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Mayhem Daily Wod - 21728
Mayhem Scaled:
5 rounds
400m Run
20 GHD Sit ups w/6in Riser (OR 30 Abmat Sit Ups)
10 Deadlifts (205/155)
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Thursday 210722
5 rounds for time of:
5 deadlifts
10 burpees♀ 185 lb. ♂ 275 lb.
Post time to comments.
Compare to 180710.Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpeesMen: 225 lb.
Women: 155 lb.Beginner Option
5 rounds for time of:
5 deadlifts
5 burpeesMen: 135 lb.
Women: 95 lb.
Tuesday 210629
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 210221.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.