Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 010613
Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
Ten muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)We've seen this done in twenty minutes!
Saturday 010519
Powerclean 3X10-10-10 (Three sets of 10 reps).
Rest as needed before...Complete as many rounds in 20 minutes as you can of:
Rope climb
15 Sit-ups
10 Thrusters off 10" box with dumbbells totaling 30% of your weight
15 Back extensionsGive one point for each exercise completed.
Thursday 010517
Squat, 10" box, with weight 20-10-5-3-1
Three rounds each for time of:
Three minute stand on bike at 70 rpm
Twice up the rope (rope climb)
Twenty sit-ups
Fifteen back extensions
Friday 010511
Three rounds for time of:
Row 500 meters
Back extension/sit-up, high rep
Deadlift 5 reps
Rest
Monday 010507
Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.Five supersets of back extension and sit-ups.
Make each exercise slow and tough.
Add weight to back extension if ready. Go SLOWLY!Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.The muscle snatch is a snatch without the dive under the bar.
The idea is to deadlift and as you pass the knees, rapidly explode
the hip and follow through with an explosive pull straight through
to locked out overhead. This snatch is a regular support exercise
from the Olympic lifting repertoire. It places a heavy emphasis on
the upper body compared to the Snatch.
Thursday 010510
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.
Use your judgement on the reps. Great athletes will make each set a challenge and
execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
Thursday 010503
Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.This is a hard workout. Try to complete it in less than 40 minutes
Tuesday 010501
Three rounds of:
25 Sit-ups
12 Back extension/glute-ham raises
Then,
Three rounds of:
Max set of pull-ups
Max set of push-ups
Walking lunge twenty steps each right and left leg
Wednesday 010418
Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch
21 Rep push-press followed immediately by max set of pull-ups.
Rest as needed; you don't need more than three minutes
Repeat for total of five combined sets.Run 1 mile.
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps