Thursday 050324
Back Squat 3-2-2-2-1-1-1-1-1 reps.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 050324
Back Squat 3-2-2-2-1-1-1-1-1 reps.
Wednesday 050316
Three rounds for time of:
Run 800 meters
50 Wallball shots, 20 pound ball
Thursday 050317
Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.
Saturday 050319
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Saturday 050312
Dumbell Clean and Jerk 5-5-5-5-5 reps.
Go heavy. Ground to overhead.
Sunday 050313
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
“Cindy”
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Monday 050307
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Tuesday 050308
Run 5 K
Diane
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management (work/rest timing to optimize time) is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."