Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 031215
21-15 and then 9 reps of:
Deadlift
Handstand Push-up
Friday 031121
Three rounds for time of:
Run 400 meters
Deadlift 135X21
12 Handstand Push-ups
Tuesday 031111
Complete three rounds of:
Max handstand push-ups 5-minutes
Max pull-ups 2-minutes
Max squats 1 minuteRest two minutes between rounds. Total handstand push-ups, pull-ups, and squats for each round and post results to comments.
Wednesday 031022
For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-upsUse assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.
Sunday 031005
Seven round for time of:
Rope climb double up
7 Handstand push-upsDouble up is two ascents (from seated and back) of 25-foot rope without use of legs. Use parallettes for handstand push-ups and take ears below hands. Post time to comments.
Friday 030919
**"Diane" **
21-15-9 reps of:
Deadlift 225
Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
Friday 030822
How many handstand push-ups can you do in 20 minutes?
No parallettes, against the wall, nose to ground, arms to lockout. No bad ones. Post reps to comments.
Tuesday 030805
Complete three rounds, 15-12-9 reps, for time:
Deadlift 225 lbs
Handstand Push-upsTake nose to ground on handstand push-ups. Partition deadlift and push-up sets as needed to get through. Post time to comments.
Friday 030725
Complete 4 rounds for time:
Row 500 meters (or run 400-meters)
15 Handstand Push-ups
Rope Climb “double up”Do handstand push-ups on parallettes. “Double up” is two roundtrips from seated with only “touch and go” between ascents. Post time to comments.
Sunday 030706
Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-upsHandstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments.