Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2179
Compete:
90’ Handstand Walk
5 Legless Rope Climbs
150 Wall Balls (20/14)
5 Legless Rope Climbs
90’ Handstand Walk
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Saturday 210612
Online Semifinals Event 5
For time:
2,000-m row
60-m handstand walk
5 legless rope climbs, 15 ft.
1,000-m row
40-m handstand walk
4 legless rope climbs, 15 ft.
500-m row
20-m handstand walk
3 legless rope climbs, 15 ft.Post time to comments.
Scaling:
This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.Intermediate Option:
For time:
2,000-m row
40-m handstand walk
3 legless rope climbs, 15 ft.
1,000-m row
25-m handstand walk
2 legless rope climbs, 15 ft.
500-m row
15-m handstand walk
1 legless rope climbs, 15 ft.Beginner Option:
For time:
1,000-m row
40-m bear crawl
3 rope climbs, lying to standing
500-m row
25-m bear crawl
2 rope climbs, lying to standing
250-m row
15-m bear crawl
1 rope climb, lying to standing
Mayhem Daily Wod - 21526
What's Rich Doing
2 sets
5-4-3-2-1
Rope Climbs
*5 Sandbag Over 48" Box (200/150)
*1:1 Work:Rest
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Monday 210524
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. ropePost time to comments.
Compare to 150323.Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. ropeBeginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing♀ 10-lb. DB
♂ 15-lb. DB
Tuesday 210504
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope♀ 35-lb. dumbbell
♂ 50-lb. dumbbellPost time to comments.
Compare to 200515.Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope♀ 25-lb. dumbbell
♂ 35-lb. dumbbellBeginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing♀ 5-lb. dumbbell
♂ 10-lb. dumbbell
Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 1
For total time:3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-undersRest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders♀ 35-lb. dumbbells
♂ 50-lb. dumbbellsTime cap: 10 min.
OR
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingTime cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-undersRest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders♀ 30-lb. dumbbells
♂ 40-lb. dumbbellsOR
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingBeginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-undersRest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders♀ 10-lb. dumbbells
♂ 15-lb. dumbbellsOR
40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps
Wednesday 210331
6 rounds for time of:
2 rope climbs
10 ring dips
12 GHD sit-upsPost time to comments.
Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-upsBeginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
Monday 210301
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15 ft.
12 push presses
50 double-unders♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 170226.Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 75 lb. ♂ 115 lb.Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses
50 single-unders
♀ 35 lb. ♂ 55 lb.
Friday 210212
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110320.Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round♀ 75 lb. ♂ 115 lb.
Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round♀ 45 lb. ♂ 75 lb.
For Time
4 Thrusters (135/95 lb)
1 Rope Climb (15 ft)
8 Thrusters (135/95 lb)
2 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
3 Rope Climbs (15 ft)
Time Cap: 10 minutes