Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 210413
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 200206.Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Sunday 210411
Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over♀ 135 lb., 30 in.
♂ 185 lb., 30 in.Post time to comments.
Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable but light enough that long breaks between reps can be avoided.Intermediate Option:
9-6-3 reps for time of:
Snatch
Burpee box jump-over♀ 115 lb., 24 in.
♂ 155 lb., 30 in.Beginner Option:
9-6-3 reps for time of:
Snatch
Burpee box step-over♀ 55 lb., 15 in.
♂ 75 lb., 20 in.
Saturday 210410
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.OR
Quarterfinal Test 4
For max load:
4-rep-max front squatPost time and load to comments.
Scaling:
Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.Beginner Option:
75 wall-ball shots
75-cal. row♀ 4-lb. ball to 8 ft.
♂ 8-lb. ball to 9 ft.
Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 1
For total time:3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-undersRest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders♀ 35-lb. dumbbells
♂ 50-lb. dumbbellsTime cap: 10 min.
OR
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingTime cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-undersRest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders♀ 30-lb. dumbbells
♂ 40-lb. dumbbellsOR
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingBeginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-undersRest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders♀ 10-lb. dumbbells
♂ 15-lb. dumbbellsOR
40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps
Thursday 210408
Row 5,000 meters
Post time to comments.
Compare to 190227.Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.Beginner Option:
Row 3,000 meters
Tuesday 210406
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-upAfter finishing the round of 5, start over at 1 and work through the ladder again.
♀ 125 lb. ♂ 185 lb.
Post rounds completed to comments.
Scaling:
Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict pull-upAfter finishing the round of 5, start over at 1 and work through the ladder again.
♀ 105 lb. ♂ 155 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 squat cleans
5 assisted pull-ups♀ 35 lb. ♂ 45 lb.
Monday 210405
Bench press 5-5-3-3-3-1-1-1-1 reps
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Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Sunday 210404
Michael
3 rounds for time of:Run 800 meters
50 back extensions
50 sit-upsPost time to comments.
Compare to 201218.Scaling:
This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-upsBeginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings **
**25 AbMat sit-ups
Friday 210402
10 rounds, each for time, of:
100-meter sprint
Rest 90 secondsPost times for each round to comments.
Compare to 171217.Scaling:
The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all out sprint.Beginner Option:
6 rounds, each for time, of:
100-meter run
Rest 2 minutes
Thursday 210401
Overhead squat 3-2-2-2-1-1-1-1-1 reps
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Compare to 050731.Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.Beginner Option:
Overhead squat 5-5-5-3-3-3-3-3 reps