Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Sunday 210131
Power clean 5-3-3-1-1-1 reps
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.Post loads to comments.
Compare to 190320.Scaling:
Most athletes can attempt the power cleans 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.Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.
Thursday 210128
Overhead squat 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments.
Compare to 200117.Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Wednesday 210127
4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders♀ 45 lb. ♂ 65 lb.
Post time to comments.
Compare to 180619.Scaling:
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.Intermediate Option:
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders♀ 35 lb. ♂ 45 lb.
Beginner Option:
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders
Tuesday 210112
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 181025.Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.Beginner Option
Deadlift 3-3-3-2-2-1-1-1 reps
For Load
1 rep-max Snatch
Each athlete will have two 20-second windows to attempt the lift with 80 seconds rest between windows.
For Load
1 Rep-Max Hang Squat Snatch
Time Cap: 6 minutes
For Load
3 Overhead Squats
Time Cap: 7 minutes
Snatch Ladder
1 Snatch (155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 Double Unders before each Snatch
For Load
Thruster Ladder
Men: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 lb
Women: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 lb