Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 190314
10 minutes of scale practice
10 minutes of handstand practice
10 minutes of L-sit practice
10 minutes of stretching
Friday 190315
Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpeesRest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpeesMen: 95 lb.
Women: 65 lb.
Sunday 190310
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Friday 190308
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walkMen: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Monday 190311
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-upsThen,
Practice L-sits for 10 minutes.
Monday 190304
For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.
Wednesday 190306
Practice front scale for 10 minutes
Practice back scale for 10 minutesThen,
Row 5,000 meters for time
Thursday 190307
Deadlift 5-5-3-3-3-1-1-1-1 reps
Sunday 190303
On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shotsIn round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.