Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020320
Five rounds of the couplet:
10 Deadlift
30 Push up
Rest 2 minutes.Notes:
1. No rest between deadlift and push-ups.
2. Select max 10 rep load
Monday 020225
Seven rounds of:
3 Deadlift
3 Bench press
Sunday 020224
Three to five rounds of:
65 pound Powerclean, 20 reps
400 meter Run
65 pound Powerclean, 20 reps
Rest.Notes:
1."Sandbag" the first and try to improve the time
on each of two to four subsequent rounds. Not easy.
2. Ladies, children, and neophytes: 65 pounds is a
fit-man's load for this workout. Reduce the weight
if all twenty reps cannot be performed rapidly,
consistently, and with fluidity.
Thursday 020221
Deadlift 1-1-1-1-1-1-1-1-1-1, rep
Notes:
1. Start light - go heavy.
2. Rest as needed between sets.
3. Stretch and stay warm between sets.
Wednesday 020213
Back squat 5-3-1-3-5, reps
Bench press 5-3-1-3-5, reps
Deadlift 5-3-1-3-5, repsNotes.
1. Load up!
Monday 020204
Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps
Tuesday 020129
Complete as many rounds in 20 minutes as you can of:
Deadlift 5RM
2 Rope climb
Monday 020107
Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 repsNotes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.
Thursday 011206
Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back Extension
25 Sit-ups
completes warm-up.Deadlift 15-10-5-3-3-3 reps.
Deadlift two minutes without rest.Notes:
1. Fifteen and ten rep sets are light warm-up sets.
Keep light to max subsequent triples.
2. With each set increase rest. On last three sets,
rest as needed for max triples.
3. After last triple, rest as needed to max load on
two minute set.
Tuesday 011127
Glute-Ham Raise 15 reps
Rest
Perform three rounds of this circuit, keep your heart rate high and form strict:
One Arm Barbell Deadlift, right arm, 12 reps
One-Arm Barbell Press, right arm, 12 reps
One Arm Barbell Press, left arm, 12 reps
One Arm Barbell Deadlift, left arm, 12 reps
Rest
Glute-Ham Raise 15 reps