Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 210221
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 200905.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Sunday 210124
Martin
For time, with a partner:2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.Limited Equipment Option:
For time, with a partner:
200 lateral jumps over a dumbbell
100 burpee snatches
50 dumbbell thrusters
100 lateral jumps over a dumbbell
100 hand-release push-ups
50 pull-ups
50 lateral jumps over a dumbbell
100 sit-ups
100 wall-ball get-ups
Mayhem Daily Wod - 21121
2 position (Floor + Hang) Cleans:
(1+1) x 2 sets @ 80% 1RM Clean
(1+1) x 3 sets @ 85% 1RM Clean
10 min to build to a challenging weight and complete three successful sets (Squat Clean + Hang Squat Clean)
Workout:
Partner
800/600m Row
40 Double DB Deadlifts (50’s/35’s)
800/600m Ski
40 Double DB Shoulder to Overhead (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Squats (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Shoulder to Overhead (50’s/35’s)
800/600m Ski
40 Double DB Deadlifts (50’s/35’s)
800/600m Row
Mayhem Daily Wod - 21114
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor)
2 sets x 1+1+1 @ 75% 1 RM clean
3 sets x 1+1+1 @80% 1 RM clean
- Rest 2 minutes between sets -
Workout:
2:00 Amrap (6 sets)
20/15 Cal. Assault Bike
Max DIstance Farmers Carry (2x100s/2x70s)
Rest 1:00 between sets
Tuesday 210112
Deadlift 1-1-1-1-1-1-1 reps
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Compare to 181025.Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.Beginner Option
Deadlift 3-3-3-2-2-1-1-1 reps
For Time
"Linda"
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-Ups (4.5/3 in)
30 Front Squats (95/65 lb)
For Time
60 ft Handstand Walk
10 Toes-to-Bars
10 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
12 Toes-to-Bars
12 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
14 Toes-to-Bars
14 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
16 Toes-to-Bars
16 Double Kettlebell Deadlifts (150/106 lb)
Time Cap: 11 minutes
3 Rounds for Time
400 meter Run
40 GHD Sit-Ups
7 Deadlifts (405/275 lb)
Time Cap: 16 minutes
For Time
50 calorie Row
50 Box Jump Overs (24/18 in)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lbs)
50 Box Jump Overs (24/18 in)
50 calorie Row
Time Cap: 21 minutes