Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 011112
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
3-5 Rounds of the following circuit for time:
10 Deadlift
10 Pull ups
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Thursday 011108
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
5 Handstand Push up
5 Deadlift RestGlute Ham developer Medicine Ball Throw Sit up, 2 minutes
Saturday 011103
Deadlift, 5-5-5-5-5 reps
Rest
Perform five rounds of this circuit for time:
Three consecutive Muscle-ups
1 Deadlift; 10 RM loadPerform 10 Muscle-ups in as few sets as possible.
Notes:
1. Same structural theme as M-Tu-W-Th and F
2. If you can't do the muscle-up have someone give you "marginal" assistance.
Friday 011026
1000 meter Row
Deadlift, 3-3-3-3-3 reps
1000 meter Row
Deadlift, 3-3-3-3-3 reps
Monday 011015
50 Sit-ups.
Deadlift moderate load, 15 reps (use full size plates).
Push-ups off dumbbells, 25 reps.
Deadlift same load with 25 pound plates, 15 reps
Push-ups off dumbbells, 20 reps.
Deadlift same load with 10 pound plates, 15 reps
Push-ups off dumbbells, 15 reps
Deadlift same load with 5 pound plates, 15 reps
Push-ups off dumbbells, 10 reps
50 Sit upsNotes:
1. The idea with the deadlifts is to increase the range of motion
CAREFULLY with increasingly deeper (smaller plates) deadlifts.
2. Use super-strict form on the push-ups and sink LOW!
3. Move through with little to no rest.
Tuesday 011002
Five rounds of:
3 Deadlift
12 Pull ups
Rest as neededNotes:
1. Move briskly from Deadlift to Pull-ups
2. 3RM load on Dead's.
3. Use assistance on Pull-ups if needed to get 12 reps.
Wednesday 010926
Run 400 meters
Deadlift, 5-5-5 reps
Run 400 meters
Deadlift, 4-4-4 reps
Run 400 meters
Deadlift, 3-3-3 rep.
Run 400 meters
Deadlift, 2-2-2 reps
Run 400 meters
Deadlift, 1-1-1 repsNotes:
1. Don't hurry through this. Rest as needed to max output.
2. Max loads on lifts.
3. Run hard on sprints.
Saturday 010915
15-12-9-6-3 reps of the couplet:
Deadlift
One arm barbell press, each arm
Tuesday 010918
Seven rounds for time of:
From a push-up position, lower your hand placement about a foot.
Press to a handstand while a friend deadlifts your ankles and presses
to overhead as you press to the handstand.
Ten Pull-ups
25 Sit up on Glute-Ham developer.
Wednesday 010905
Deadlift, 20-18-16-14-12-10 reps
Notes:
1. Use the same load for each set.
2. Rest 30 seconds between sets.
3. Focus on keeping the stomach "sucked in" throughout the movement.
4. Be brave, and go as heavy as the rep scheme will allow.