Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190428
Back squat 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Thursday 190425
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lungesThen, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Wednesday 190424
Clean and jerk 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Wednesday 190417
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
Thursday 190411
Run or row 5,000 meters.
Stretch and practice handstands for 20 minutes.
Friday 190405
Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)Practice controlled descent from handstands for 15 minutes.
Row 2,000 meters.
Wednesday 190327
Overhead squat 5-3-3-1-1-1 reps
Stretch for 10 minutes.
Practice slow descent from handstand for 10 minutes.
Saturday 190323
Deadlift 5-3-3-1-1-1 reps
Practice slow descent from handstand for 20 minutes.
Thursday 190314
10 minutes of scale practice
10 minutes of handstand practice
10 minutes of L-sit practice
10 minutes of stretching
Sunday 190303
On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shotsIn round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.