Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211129
M30
3 Sets:
1:00 Max Reps Russian Twists
1:00 Max Reps Mountain Climbers
1:00 Max Reps Chair Dips
1:00 Max Reps Plank Jacks
1:00 Rest
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Sunday 211128
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo Bike♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerksPost total number of calories completed to comments. Compare to 210706.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo bike♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks
Saturday 211127
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor
10 odd-object cleansUse a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Post rounds completed to comments.
Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleansUse a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleansUse a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.
Mayhem Daily Wod - 211127
Masters/Scaled/Teen
AMRAP 14 Minutes
50 Calorie row
40 Toes to bar (OR 50 Hanging Knee Raises)
30 Wall Balls (20/14)
20 Power Cleans (115/80)
10 Muscle Ups (OR 20 Burpee Pull Ups)
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Friday 211126
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawlPost rounds completed to comments.
Compare to 161124.Scaling:
Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.Beginner Option:
3 rounds, for quality:
50 single-unders
50-ft. walking lunge
50-ft. bear crawl
Tuesday 211123
Complete as many rounds as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups♀ 24-in. box ♂30-in box
Post rounds completed to comments.
Scaling:
This is a burner. Push the intensity by choosing modifications that allow you to complete the sets unbroken.Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups♀ 24-in. box ♂30-in box
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
7 ring rows♀ 14-in. box ♂ 20-in. box
Saturday 211120
3 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of bar muscle-upsPost reps of each to comments.
Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups1 round for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-upsBeginner Option:
2 rounds for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of 3 jumping pull-ups + 3 assisted push-ups
Mayhem Daily Wod - 211116
Mayhem Gymnastics:
8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders
*Scaled
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)
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Monday 211115
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders♀ 14-lb. ball ♂ 20-lb. ball
Post rounds completed to comments.
Compare to 180112.Scaling:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders♀ 10-lb. ball ♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 medicine-ball cleans
60 single-unders
Mayhem Daily Wod - 21118
M30:
AMRAP 12 Minutes
50 Plate Hops/Line Hops
20 Alternating Box/Chair Step Ups (Total)
10 Chair Dips
"Air Bud: Golden Receiver Minimal"
AMRAP 12 Minutes
50 Double Unders
10 Double Dumbbell Deadlifts (50s/35s)
5 Strict Handstand Push Ups
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