Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 021212
Three rounds for time of:
Walking lunges, 50 steps
50 Push-ups
4 "L-Rope climb"Notes:
1) Lunge requires trailing knee to "kiss" the ground on each step.
2) Push-ups only count if body is perfectly straight and chest comes to ground.
3) L-Rope climb is a rope climb with your legs straight out in front of you.
Thursday 021205
Rope Climb & Handstand:
Six ascents
Twenty minutes of handstand practice.Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Thursday 021128
Four rounds for time of:
Rope climb
25 Push-upsThen,
Squat 15-5-3 reps
Row 1000 meters
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.
Sunday 021110
Wall Ball, 1 minute
Rest
Three to five round for time of:
3 Rope climbs
10 Power Cleans
Rest
Wall Ball, 1 minute
Wednesday 021106
For time:
15 Back Extension
Rope climb
20 Push-ups
Rope climb
25 Sit-ups
Rope climbNotes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.
Thurday 021031
Wall Ball 30 seconds
Rest 30 seconds
Wall Ball 60 seconds
Rest 60 seconds
Wall Ball 90 seconds
Rest 90 seconds
Wall Ball 120 secondsComplete as many rounds in 20 minutes as you can of:
2 Rope climb
10 Walking lunges
1/2 Body weight Clean and Jerk, 10 reps
Sunday 021027
Clean and Jerk 1-1-1-1-1 reps
Three round for time of:
1 Rope climb
10 Push pressKettle Bell Swing, 2 minutes
Wednesday 021023
Four rounds for time of:
2 Rope climb
25 Wall Ball
1/2 Body weight Muscle Snatch, 15 reps
20 inch Box jump, 20 reps
Tuesday 021001
Squat with weight 20-10-5-3-1- reps
Then,
Three rounds each for time of:
Three minute stand on bike at 70 rpm
2 Rope climb
20 Sit-ups
15 Back extensions