Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21519
Compete
2 Sets
3 Rounds
150’ Farmer Carry (100s/70s)
25 GHD Sit Ups
25 Wall Balls (30/20)
-Rest 5:00 b/t sets-
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Monday 210510
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
25 GHD sit-upsPost rounds completed to comments.
Compare to 181022.Scaling:
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.Intermediate Option:
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-upsBeginner Option:
Complete as many rounds as possible in 20 min. of:
15-cal. row
15 weighted good mornings, empty barbell
15 sit-ups
Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 1
For total time:3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-undersRest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders♀ 35-lb. dumbbells
♂ 50-lb. dumbbellsTime cap: 10 min.
OR
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingTime cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-undersRest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders♀ 30-lb. dumbbells
♂ 40-lb. dumbbellsOR
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingBeginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-undersRest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders♀ 10-lb. dumbbells
♂ 15-lb. dumbbellsOR
40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps
Wednesday 210331
6 rounds for time of:
2 rope climbs
10 ring dips
12 GHD sit-upsPost time to comments.
Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-upsBeginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
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 210224
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-upsPost time to comments.
Compare to 200320.Scaling:
Avoid the GHD or reduce the reps if you do not have experience with it.Intermediate Option:
Row 500 meters
50 sit-ups
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-upsBeginner Option:
Row 500 meters
30 sit-ups
Row 750 meters
20 sit-ups
Row 1,000 meters
10 sit-ups
Tuesday 210119
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges♀ 40-lb. dumbbell
♂ 60-lb. dumbbellPost rounds completed to comments.
Compare to 200604.Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges♀ 30-lb. dumbbell
♂ 45-lb. dumbbellBeginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk♀ 10-lb. dumbbell
♂ 20-lb. dumbbell
3 Rounds for Time
400 meter Run
40 GHD Sit-Ups
7 Deadlifts (405/275 lb)
Time Cap: 16 minutes
For Time
1 mile Run
50 Overhead Squats (135/95 lb)
100 GHD Sit-Ups
150 Double-Unders
50 Sumo Deadlift High-Pulls (135/95 lb)
100 Box Jump Overs (24/20 in)
Time Cap: 26 minutes
For Time
25 Sumo Deadlift High-Pulls (95/65 lb)
25 meter Overhead Lunges (35/25 lb)
25 Pull-Ups
25 Box Jumps (24/20 in)
25 GHD Sit-Ups
25 Kettlebell Swings (24/16 kg)
25 Toes-to-Bars
25 Weighted Dumbbell Burpees (20/10 lb)