Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 011016
50 Sit ups
15 Thrusters
20 Pull ups
12 Thrusters
15 Pull ups
9 Thrusters
10 Pull ups
50 Sit upsNotes:
1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo (where have you been?).
3. Nice.
Monday 011001
20 Sit ups
20 Back Extensions
1000 meter Row
Tabata Squats
Tabata Push press
1000 meter Row
20 Sit-ups
20 Back ExtensionsNotes:
1. Don't rush through, but give big effort to each exercise.
2. Tabata Interval protocol is 20 seconds of work followed
by a ten second rest, repeated 8 times.
Satuday 010922
Tabata Squat
Tabata Sit up on Glute-ham developer.
Tabata Pull up (use G'tron or Cybex assisted p'up device with 50% BW assistance)
Tabata Push press (use 1/3 BW)
Tabata RowNotes:
1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2. Take any break you need between exercises.
3. Total the weakest intervals from each of the 5 exercises for score.
4. On the rower, measure the intervals by calories, not meters.
Monday 010820
Three rounds for time of:
20 pound Wall ball, 25 shots
15 Pull-upsNotes:
1. The Wall-ball drill is a front squat push press throw towards a
spot on the wall about two feet above max reach. On rebound catch,
recoil to squat and immediately squat, throw, catch, repeat.
2. Time workout for all three rounds
Thursday 010719
Hang powerclean/push-press 21
Jump rope 2 minutes
Hang powerclean/push-press 15
Jump rope 2 minutes
Hang powerclean/push-press 9
Jump rope 2 minutesNotes:
1. Double under if able on jump rop
2. No rest from start to finish
3. Hang powerclean is from knees to racked position (shoulders)
Monday 010723
Tabata Squat
Rest 2 minutes.
Push-press 1/3 bodyweight 50 reps.
Rest 2 minutes.
Perform Tabata total from earlier, in one set, in less than 4 minutes.
Rest 2 minutes.
Two minutes push press with 1/3 bodyweight (max reps within two minutes).
Thursday 010621
Three rounds for time of:
25 Sit-ups
25 Thrusters (off 10" box), (~25 RM load)
3 Rope ClimbNotes:
1. Try this sit-up: touch fingers from opposite hands together
behind thighs without touching your legs with your arms, hands,
or fingers then lower back to flat on ground with hands overhead.
2. Thruster, as a reminder, is a front squat/push-press. With what
percentage of your body weight can you complete the 25 reps?
3. Climb rope in "L" if you're able.
4. Minimize time to completion.
Saturday 010616
For time:
50 Sit-ups
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 21 reps
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 15 reps
Standing two minute sprint on staionary bike
Push-press, 1/3 body weight 9 reps
50 Sit-ups
Wednesday 010606
Bench-press 5-3-1 reps, heroic efforts!
Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight
Push-press 5-3-1 reps, heroic efforts!
Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick.
Saturday 010602
Three rounds for time:
Dips, max reps
Walking Lunge, 20 Steps
Push-press, max reps @ 1/3 bodyweight
Walking Lunge, 20 Steps
Handstand Push-ups, max reps
Walking Lunge, 20 Steps