Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleansEtc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleansEtc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans♀ 6-lb. ball ♂ 10-lb. ball
Sunday 210627
For time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench pressesPost time to comments.
Compare to 200707.Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench pressesBeginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses♀ 35 lb. ♂ 55 lb.
Friday 210625
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
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Compare to 181030.Scaling:
Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, 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:
Hang power snatch 3-3-3-2-2-1-1-1 reps
Thursday 210624
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups♀ 95 lb. ♂ 135 lb.
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Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups♀ 45 lb. ♂ 65 lb.
Wednesday 210623
J.T.
21-15-9 reps for time of:Handstand push-ups
Ring dips
Push-upsPost time to comments.
Compare to 190704.Scaling:
This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.Intermediate Option:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-upsBeginner Option:
15-12-9 reps for time of:
Piked handstand push-ups, feet on box
Ring dip negatives
Elevated push-ups
Monday 210621
Back squat 5-3-3-3-1-1-1-1-1 reps
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Compare to 071212.Scaling:
Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics.
Sunday 210620
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 170913.Scaling: Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.
Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Saturday 210619
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks♀ 55 lb. ♂ 75 lb.
Post time to comments.
Compare to 130609.Scaling:
This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.Beginner Option:
15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks♀ 35 lb. ♂ 55 lb.
Thursday 210617
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating*After every 3 rounds, run 400 meters
Post rounds completed to comments.
Compare to 180127.Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 metersBeginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters