Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 211116
Shoulder press 1-1-1-1-1-1-1-1-1-1 reps
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Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.Beginner Option:
Shoulder press 3-3-3-3-3-3-3-3-3-3 reps
Mayhem Daily Wod - 21116
Mayhem Burgener Strength:
4 Push Jerk x 3 sets
* within 10% of the 4RM established on day one
4 Push Press x 3 sets
* within 10% of the 4RM established on day one
4 Back Squats x 3 sets
* within 10% of the 4RM established on day one
4 Shoulder Press x 3 working sets
* As Heavy As Possible
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Wednesday 211027
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 75/115 lb.
Each time you break, perform 50 double-undersRest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 135/205 lb.
Each time you break, perform 30 squatsPost number of presses and cleans completed to comments. Compare to 150518.
Scaling:
Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.Intermediate Option:
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 65/95 lb.
Each time you break, perform 35 double-undersRest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 115/175 lb.
Each time you break, perform 30 squatsBeginner Option:
Complete as many reps as possible in 5 minutes of:
Shoulder presses at 35/45 lb.
Each time you break, perform 50 single-undersRest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
Hang power cleans at 65/95 lb.
Each time you break, perform 20 squats
Monday 211018
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 repsPost loads to comments.
Compare to 200930.Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.Intermediate Option:
Back squat 10-8-6-4 reps
Shoulder press 10-8-6-4 reps
Deadlift 10-8-6-4 repsBeginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps
Mayhem Daily Wod - 21928
MBS:
30/24 Calorie Row
7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down)
10 Banded Tricep extensions
30 Alternating Toe Touch to Box
Push Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Accessory
3 sets:
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold
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Tuesday 210907
Shoulder press 5-5-5-5-5 reps
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Compare to 130731.Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Wednesday 210804
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 repPost loads to comments.
Compare to 201019.Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Mayhem Daily Wod - 21714
MBS:
3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.
*Keep this light. Technique work.
Clean High Pull + Power Clean to 2" Squat + Power Clean to Parallel + Clean + Jerk 3x5
1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.
Clean and Jerk
Clean and Jerk: Build to a heavy single in 10 minutes.
Deficit Clean Pull 5x3
3 Deficit Clean Pull x5 sets @ 95% 1RM Clean.
*In between sets perform a 100m sled pull.
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Saturday 210508
For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-upsRest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups 3 sets of push jerks, ½ body weight
3 sets of strict pull-upsRest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-upsRest 30 sec. between sets.
Thursday 210204
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPost loads to comments.
Compare to 201104.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.