Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Wednesday 021002
Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute
Friday 020920
Complete as many rounds in 20 minutes as you can of:
24 inch box jump, 15 reps
20 Sit-ups
Wednesday 020911
Hang clean 10-10-10-10-10
Back Extension and sit-ups for ten minutes
Twelve rounds of:
See instructions for last cycle:
Row 1 minute
Rest 1 minute
Notes:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.
Wednesday 020904
Push Press 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Thursday 020905
Front Squat 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Sunday 020901
Tabata Squat
Sit-up, 75 reps
Notes:
1. Pace at will.
2. Sit-up in as many sets as needed.
Tuesday 020903
Clean & Jerk 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Saturday 020824
Slow and Heavy
50 Sit-ups
15-12-9 reps of:
Pull-ups
Thrusters50 Sit-ups
Sunday 020811
Push-jerk 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-ups
Max Push-ups