Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Monday 210830
Push press 5-5-5-5-5 reps
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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Tuesday 210824
Hang power clean and push jerk 3-3-3-3-3-3-3 reps
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Scaling:
Most athletes can attempt the hang power clean and push jerks as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Thursday 210812
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 210629.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Sunday 210725
Back squat 5-5-5-5-5 reps
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Compare to 210215.Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Monday 210719
Hang squat clean 3-3-3-3-3-3-3 reps
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Compare to 180604.Scaling:
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Wednesday 210714
Clean and jerk 3-3-3-3-3 reps
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Compare to 200914.Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.
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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Wednesday 210707
Hang squat snatch 3-3-3-3-3-3-3 reps
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Compare to 201226.Scaling:
Experienced athletes should attempt to hang squat snatch as heavy as possible for each set, while newer athletes should focus on mechanics of the pull under with light weight, and consider adding in a strength piece.Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps *with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps
Tuesday 210629
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 210221.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.