Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21331
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders
Mayhem Daily Wod - 21330
5x10 Back Squat @60%
Workout:
For Time:
30/24 Calorie Assault Bike
20 Burpee Box Jump Overs (30/24) *
10 Sandbag Cleans (150/100)
* Athletes can use hands for BBJO *
Sunday 210328
4 rounds for time of:
Run 400 m
50 walking lungesPost time to comments.
Compare to 191110.Scaling:
Reduce the volume to complete this workout in 16 minutes or less.Intermediate Option:
4 rounds for time of:
Run 400 m
40 walking lungesBeginner Option:
4 rounds for time of:
Run 200 m
25 walking lunges
Thursday 210325
Run 5,000 meters
Post time to comments.
Compare to 201024.Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.Beginner Option:
Jog for 20 minutes
Mayhem Daily Wod - 21325
5 sets
New sets every 90 sec
2 Bench press @85%
2 Deadlift
Workout:
Every min (10 mins)
10 Bar Facing Burpees
Mayhem Daily Wod - 21324
12 mins to establish Max Snatch
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)
Mayhem Daily Wod - 21322
5 sets
New set every minute
5 Back Squats @ 60% +20lb (total)
-into-
Every 90 secs x 5 sets
1 Heavy Pause Back Squat
* Build across sets - record heaviest set to score*
Workout:
Every 5 mins (3 sets)
10 Power Cleans (155/105)
20 SHSPU
10 Power Cleans (155/105)
Mayhem Daily Wod - 21318
5 sets
New sets every 90 sec
3 Deadlifts @ 80%
Workout:
Partner
4 rounds
80/60 Calories Assault Bike or 70/50 Calorie Echo Bike
100 yd Sandbag Front Hold Carry (150/100)
30 Shoulder to Overhead (135/95)
Wednesday 210317
3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters♀ 25-lb. DBs ♂ 40-lb. DBs
Post time to comments.
Scaling:
Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.Intermediate Option:
3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters♀ 20-lb. DBs ♂ 30-lb. DBs
Beginner Option:
3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters♀ 8-lb. DBs ♂ 15-lb. DBs
Tuesday 210316
Shoulder press 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 201123.Scaling:
Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.