Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 210209
Clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 190125.Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
Monday 210208
3 rounds for time of:
Run 800 meters
30 overhead squats♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Reduce the load so you can complete large sets of overhead squats. Ideally, you'll be able to complete the reps in 2-3 sets.Intermediate Option:
3 rounds for time of:
Run 800 meters
30 overhead squats♀ 45 lb. ♂ 75 lb.
Beginner Option:
3 rounds for time of:
Jog 400 meters
20 overhead squats♀ 22 lb. ♂ 35 lb.
Sunday 210207
5 rounds of:
5 minutes of rowing
5 minutes of restPost distance rowed each interval to comments.
Compare to 170301.Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest
Friday 210205
Open Workout 15.3
Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-undersPost time to comments.
Compare to 150313.See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled
Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-undersFoundations
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups, from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral stepsEquipment Free
Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks
Thursday 210204
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPost loads to comments.
Compare to 201104.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Wednesday 210203
Randy
For time:75 power snatches
♀ 55 lb. ♂ 75 lb.
Post time to comments.
Compare to 150506.Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.Beginner Option:
50 power snatches♀ 15 lb. ♂22 lb.
Monday 210201
3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squatsPost time to comments.
Compare to 050228.Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squatsBeginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats
Sunday 210131
Power clean 5-3-3-1-1-1 reps
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.Post loads to comments.
Compare to 190320.Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.
Saturday 210130
Make 3 attempts at each of the following:
Max set of toes-to-bars
Max set of ring dips
Broad jump for distanceThen,
Row 2,000 meters for timeRest as needed between exercises.
Post reps, distance, or time for each to comments.
Compare to 170214.Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.Intermediate Option:
Can be completed as Rx’dBeginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 2,000 meters for time
Thursday 210128
Overhead squat 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
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Compare to 200117.Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.