Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21930
MAC:
500m at Fast pace or SR b/t 32-36
-2 Min Rest-
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest-
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest-
500m at Fast Pace or SR b/t 32-36 (at same time as first 500m)
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Mayhem Daily Wod - 21929
What's Rich Doing:
5 Rounds
50’ Handstand Walk
3 Rope Climb
-Rest 5:00-
5 Rounds
50’ Handstand Walk
2 Legless Rope Climb
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Tuesday 210928
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.
Post time and number of pulls each round to comments.
Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.Intermediate Option:
5 rounds for time of:Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.
Beginner Option:
3 rounds for time of:Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.
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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Monday 210927
50-30-20 reps for time of:
Thrusters
Pull-ups♀ 45 lb. ♂ 65 lb.
Post time to comments.
Compare to 061207.Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups♀ 35 lb. ♂ 55 lb.
Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups♀ 15 lb. ♂ 22 lb.
Saturday 210925
2 rounds for time of:
50-cal. row
25 handstand push-upsPost time to comments.
Compare to 180928.Scaling:
Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.Intermediate Option:
2 rounds for time of:
50-cal. row
15 handstand push-upsBeginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups
Mayhem Daily Wod - 21925
M60:
2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-
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Mayhem Daily Wod - 21924
Compete:
30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
-Rest 5:00-
60/48 Calorie Row
15 Power Snatches (155/105)
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Thursday 210923
Back squat 10-5-3-1-1-1-3-5-10 reps
Post loads to comments.
Compare to 150514.Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Mayhem Daily Wod - 21923
Aerobic Capacity:
3x 3 Min at Moderate Pace w/1 Min Rest
3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest
3x 2 Min at Moderate Pace w/1 Min Rest
3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest
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