Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 210424
Back squat 10-10-10-10-10 reps
Post loads to comments.
Compare to 171019.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.
Thursday 210422
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders♀ 105 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 151106.Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders♀ 85 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders♀ 35 lb. ♂ 55 lb.
Wednesday 210421
Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shotsRest 1 min. between rounds.
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Post number of wall-ball shots completed each round to comments.
Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shotsRest 1 min. between rounds.
♀ 6-lb. ball to 8 ft.
♂ 10-lb. ball to 9 ft.
Tuesday 210420
For time:
100 burpee pull-ups
Ideally, the pull-up bar is 1 foot above your reach.
Post time to comments.
Compare to 150328.Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees
Sunday 210418
21-15-9 reps for time of:
Parallette handstand push-up
Bar muscle-upPost time to comments.
Compare to 160603.Scaling:
Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement.Intermediate Option:
For time:
21-15-9 reps:
Handstand push-up
15-12-9 reps:
Bar muscle-upBeginner Option:
21-15-9 reps for time of:
Assisted push-up
Assisted pull-up
Saturday 210417
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.♀ 185 lb. ♂ 275 lb.
Post total completed to comments.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb. ♂ 185 lb.Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb. ♂ 115 lb.
Friday 210416
Snatch balance 3-3-3-3-3 reps
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Compare to 170121.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.
Wednesday 210414
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 secondsPost total calories rowed and dips completed to comments.
Compare to 140425.Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds
Tuesday 210413
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
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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.