Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Wednesday 210331
6 rounds for time of:
2 rope climbs
10 ring dips
12 GHD sit-upsPost time to comments.
Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-upsBeginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
Monday 210329
Hope
3 rounds of:Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. boxHope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Add your points and post them to comments.
Compare to 130706.Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box
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
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between.
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutesThen,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerkTime cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.Visit the Games Website for full event details.
Post scores to comments and/or submit your scores as part of the 2021 NOBULL CrossFit Games Open.