Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020107
Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 repsNotes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.
Friday 020104
Complete 3-5 rounds of:
800 meter Run
15 Powercleans
Rest
Friday 011214
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Push Jerk 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Push Jerk 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Monday 011217
Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
Front Squat / Push-Jerk 3-5-7-5-3 reps
Rest as needed.
"1 in/1 out"Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all five sets.
3. Try for same one minute "outspot" on second run. Again record time "late"
on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or
5 minute cycle.
Tuesday 011218
Run one minute turn around and run back. "1 in/1 out"
Rest
Kettlebell Swing, 2 minutes
Rest 2 minutes.
Kettlebell Swing, 90 seconds
Rest 90 seconds.
Kettlebell Swing, 60 seconds.
Rest as needed.
"1 in/1 out"Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Work with toughest Kettlebell you can for all three sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Monday 011210
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Tuesday 011211
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Thruster 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Thruster 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Wednesday 011212
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Muscle-up 7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Muscle-up 7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Have someone minimally assist you with the muscle-ups by gently
lifting by the ribs.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle
Thursday 011213
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Back Squat 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time "late"
on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.