Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020122
20 Back squat
Rest 5 minutes
Run 800 meters
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
Run 800 meters
Rest 5 minutes
20 Overhead squat
Saturday 011124
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
Overhead squat, 15 reps
20 inch Box Jump, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Monday 010924
Overhead squat, 20-20-20 reps
Front squat, 10-10-10 reps
Back squat, 5-5-5 repsNotes:
1. Increase load dramatically proceeding from Overhead to Front to Back Squats.
2. Use perfect form, or it's not a squat.
3. Use same load for all three sets of each exercise.
4. Rest as needed.
5 Rounds for Time
600 meter Run
20 Overhead Squats (75/55 lb)
20 Sumo Deadlift High Pulls (75/55 lb)
For Time
30-20-10 Chest-to-Bar Pull-Ups
15-10-5 Overhead Squats (155/105 lb)
5 Rounds for Time
500 meter Run
15 Overhead Squats (185/125 lb)
15 Bar Facing Burpees
For Time
200/150 calorie Assault Bike
Every 3 minutes, starting from 0:00, perform:
3 Power Snatches (135/105 lb)
6 Overhead Squats (135/105 lb)
9 Pull-Ups
For Time
Buy-In:
50/40 calorie Assault Bike
10 Rounds of:
6 Overhead Squats (95/65 lb)
7 Toes-to-Bars
8 Bar Over Burpees
For Time
200 meter Run
22 Snatches (95/65 lb)
22 Pull-Ups
22 Medicine Ball Cleans (20/14 lb)
22 Elbow Plank to Push-Ups
22 Wall Ball Shots (20/14 lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65 lb)
22 Kettlebell Swings (1.5/1 pood)
For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements except the run with a PVC pipe (or broomstick).