Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 030701
For time:
5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups
Wednesday 030618
Complete 5 rounds of:
Deadlift twice bodyweight 10 reps
10 Handstand Push-upsTouch nose to ground on handstand push-ups. Post time for completion for all five rounds in comments.
Thursday 030515
Five rounds of:
Clean 105X21
15 Handstand Push-upsSubmit time to comments. Use manual assistance/spotting for handstand push-up where needed.
This workout is perfectly suited for team workouts especially for those at less than advanced fitness levels.
In this photo Dave Leyes (L) and Greg Amundson (R) are assisting Scott McPeak with his handstand push-ups by a gentle tug up on the traps.
Thursday 030306
For time:
30 Handstand Push-ups
If you cannot do Handstand push-ups practice for 30 minutes
Sunday 030126
Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"
Tuesday 030114
2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump ropeComplete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull2 minutes of jump rope
50 Ring dips
2 minutes of jump ropeCan you complete this in 20 minutes?
Saturday 021123
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 SquatsSix sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)OR, if you have a muscle-up,
Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 SquatsThis is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.
Saturday 020601
For time:
30 Handstand push ups
Pactice “L” hold between efforts/sets.Notes:
1. Use assistance as needed.
Wednesday 020515
50 Sit-ups.
Rest as needed between efforts. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.
Sprint 2 miles on Bike.
30 Handstand Push-ups.
Sprint 2 miles on Bike.
50 Sit-ups.
Monday 020422
Five rounds for time of:
20 inch box jump, 30 reps
15 Handstand push upsNotes:
1. Many will need assistance on handstand push-ups.
We use rope and block & tackle with 4:1 set-up for easy (fun) spotting