Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 030509
Five rounds of:
**Push press **15 reps
24” **Box jump **20 repsPick load for push press and keep it for all five rounds.
Divide push press weight by number of seconds to completion for total score. Post in comments.
Saturday 030510
50 Sit-ups
Tabata front squat 65 pounds
50 Sit-ups
Sunday 030511
For time:
50 Back/hip extensions
10 Rope climbs in “L”
50 Back/hips extensions
Tuesday 030513
Complete 5 rounds of:
Row 1,000 meters
Rest 3:00 minutesAdd times for all 5 rowing efforts and post total to comments.
Wednesday 030514
Three rounds of:
Run 400 meters
12 Pull-ups
25 Kettlebell Swings (2 Pood/70 pounds)Record and post total time in comments.
Wednesday 030507
Deadlift 3-3-1-1-1-1-1
Go slow and heavy!
Saturday 030503
Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups
Monday 030505
Five rounds of:
Thruster 12 reps
12 Pull-upsPick load for the thruster and keep it for all five rounds.
Divide thruster weight by number of seconds to completion for total score. Post score in comments.
Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.
Tuesday 030506
Five rounds of:
Hang Clean 12 reps
12 DipsPick load for hang cleans and keep it for all five rounds.
Divide hang clean weight by number of seconds to completion for total score. Post score in comments.
Scoring the workout in this manner dramatically rewards and motivates greater strength, power, stamina, and cardiorespiratory endurance.
Tuesday 030429
50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-upsThe Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!