Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 011024
Five rounds for time of:
15 Good Mornings
20 Sit ups
15 Push JerkNotes:
1. After an extended warm-up start heavy and drop the loads
on the lifts some each round.
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 011015
50 Sit-ups.
Deadlift moderate load, 15 reps (use full size plates).
Push-ups off dumbbells, 25 reps.
Deadlift same load with 25 pound plates, 15 reps
Push-ups off dumbbells, 20 reps.
Deadlift same load with 10 pound plates, 15 reps
Push-ups off dumbbells, 15 reps
Deadlift same load with 5 pound plates, 15 reps
Push-ups off dumbbells, 10 reps
50 Sit upsNotes:
1. The idea with the deadlifts is to increase the range of motion
CAREFULLY with increasingly deeper (smaller plates) deadlifts.
2. Use super-strict form on the push-ups and sink LOW!
3. Move through with little to no rest.
Thursday 011004
21 Back Extensions
21 Glute Ham developer Sit
Three rounds of:
5 Rope Climb
Handstand Practice; five minutes
21 Back Extensions
21Glute Ham developer Sit ups
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.
Tuesday 010925
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
Get it?
Continue this sequence as far as you can for exactly 30 minutes.Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
Thursday 010920
15 Back Extension
1 Rope Climb
20 Push ups
1 Rope Climb
25 Sit ups
1 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.
Tuesday 010918
Seven rounds for time of:
From a push-up position, lower your hand placement about a foot.
Press to a handstand while a friend deadlifts your ankles and presses
to overhead as you press to the handstand.
Ten Pull-ups
25 Sit up on Glute-Ham developer.
Monday 010917
For time:
1000 meter Row
20 Clean and Jerk
1000 meter RowNotes:
1. Load for Clean and Jerk is not to exceed 100% of bodyweight.
2. Time entire effort.
3. Use push-jerk, not split-jerk.
4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy.
5. Heads-up! Wednesday and Friday will play on today's theme.