Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 011011
For time:
15 Clean and Jerks
7 Muscle ups
1000 meter RowNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Monday 011008
For time:
1000 meter Row
7 Muscle ups
15 Clean and Jerk; body weightNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Tuesday 011009
For time:
15 Clean and Jerks; body weight
1000 meter Row
7 Muscle upsNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Thursday 010913
30 Walking Lunges; 1/2 your bodyweight
10 Muscle ups
30 Walking Lunges; 1/2 your bodyweight
10 Muscle upsNotes:
1. Make lunge steps as long as you possibly can. Trailing knee must "kiss" the ground on each step.
2. Have someone hold your feet and assist minimally for the muscle-up.
3. If you don't have rings you are missing out on an incomparable tool.
Wednesday 010822
10 Muscle-ups
8 Muscle-ups
6 Muscle-upsNotes:
1. No hurry here, but the muscle-ups are consecutive at each set.
2. Have someone assist/spot you by lifting under your feet.
3. Minimize the amount of assistance.
4. The final muscle-ups of each set should be agonizingly difficult.
Tuesday 010807
Three rounds for time of:
3 Muscle-ups
50 sit-upsNotes:
1. Perform any sit-up you want.
2. If you're new to the site and don't know what a muscle-up is,
you can find it in today's link.
3. If you still can't perform the muscle up. Give us twenty-five pull-ups
and twenty-five dips per round.
4. Typically, you'll have the strength for a muscle-up when you can do
twenty pull-ups and dips without a pause.
Friday 010720
One Muscle-up per minute for as long as you can go!
Can anyone do one muscle-up per minute for twenty minutes?
How far can you get?Note:
1. A muscle-up is pulling yourself from below the rings to above and
dipping to full arm extension. It is an unrivaled move for developing
upper body strength.
It is much more difficult than any pull-up or dip and consequently a
move of much greater potential for strength development.
2. If you don't have rings, buy them!! Rings have no rival for upper
body strength development. If you are serious about your sport/fitness
you'll pick some up.
3. We've listed some vendors within the message board.
4. If you can't do a muscle up, see how many pull-ups and dips can
you do in an hour?
Thursday 010712
Three rounds for time of:
15 Knees to Elbows
5 Muscle-ups
15 Knees to ElbowsIf you can't muscle-up substitute 25 pull-ups and 25 dips at each round,
and.... get themuscle-up soon. Power through this workout, but don't
cheat the movements.
Saturday 010623
Three rounds for time of:
5 Muscle-ups
400 meter RunNotes:
1. If you can't do a muscle-up substitute ten slow pull-ups
and ten slow dips for each muscle up.
Wednesday 010613
Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
Ten muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)We've seen this done in twenty minutes!