Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 200121
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
Wednesday 200122
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
Saturday 200118
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Monday 200120
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Friday 200117
Practice SLIPS for 20 minutes
Overhead squat 3-3-3-3-3 reps
Monday 200113
Complete as many rounds as possible in 15 minutes of:
10 squat cleans
10 strict handstand push-ups♀ 105 lb. ♂ 155 lb.
Tuesday 200114
100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAPAFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.
Thursday 200116
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Friday 200110
Practice SLIPS for 20 minutes
Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
Sunday 200112
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.