Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 030111
For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 repsNotes:
Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Wednesday 021120
Five rounds:
Jump rope, "Double unders": 1 minute
Rest 1 minuteFive rounds:
1 Muscle up
10 DipsSnatch 15-12 reps
Four rounds:
100 meter Swim
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 021102
Three round for time of:
3 Muscle-ups
50 Sit-ups
Saturday 020921
For time:
5 Muscle-ups
20 inch box jump, 50 repsStretch/Rest 20 minutes
For time:
5 Muscle-ups
20 inch box jump, 50 reps
Friday 020913
Overhead squat 10-10-10-10-10 reps
Muscle-up for ten minutes
Bike for five minutes
Monday 020909
Squat 5-5-5-5-5
Muscle Up for ten minutes
Rope climb for 5 minutesNotes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed
Saturday 020831
Muscle-up, 30 reps
Back Extension, 75 repsNotes:
1. Pace at will.
2. Back Extention in as many sets as needed.
Sunday 020818
For time:
30 Muscle-ups
Saturday 020713
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups