Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 221228
Front Squat 5-5-5-5-5
Post loads to comments. Compare to 150826.
Scaling:
Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics.
Tuesday 221227
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutesPost time to comments.
Compare to 200619.Scaling:
During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.Intermediate Option:
8 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutesBeginner Option:
5 rounds for time of:
30 single-unders
10 ring rows
20 squats
100-m run
Rest 2 minutes
Sunday 221225
12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistolsPerform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Compare to 211225.Scaling:
Modify the movements in order to work consistently through each round. Have fun!Beginner Option:
Complete as much as possible in 15 minutes.
Saturday 221224
Workout 12.1
Complete as many reps as possible in 7 minutes of:
BurpeesAt the top of each rep make contact with a target that is 6 inches above your reach.
Post reps completed to comments.
Compare to 141127.Scaling:
Seven minutes, a small space, and a target set 6 inches above your reach is all you need to complete today’s workout. This Open workout repeat is a mental grind. Most athletes can perform this workout as prescribed.
Friday 221223
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 repsPost loads to comments.
Compare to 170216.__
Scaling:
Today we begin with heavy max-effort jerks, followed by strength stamina work. Most athletes should be able to perform the lifts. Experienced and newer athletes should focus on consistent foot work for both movements.
Wednesday 221221
Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 161118.Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups♀ 22 lb ♂ 35 lb
Tuesday 221220
Snatch 1-1-1-1-1-1-1
Post loads to comments.
Compare to 220928.Scaling:
Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of load. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.Beginner Option:
Snatch 3-3-2-2-2-1-1 reps
Monday 221219
4 rounds, each for time, of:
500-m row
Rest 2 minutesPost time for each interval to comments.
Scaling:
Treat each interval as a max-effort row. Decrease the distance if you are unable to complete 500 m in under 2:20.Beginner Option:
4 rounds, each for time, of:
350-m row
Rest 2 minutes
Saturday 221217
Deadlift 1-1-1-1-1
Post loads to comments.
Compare to 220916.Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.Beginner Option:
Deadlift 3-3-3-2-2-1-1-1 reps
Friday 221216
For time, partition any way:
Run 1 mile
100 toes-to-barsPost time to comments.
Scaling:
When we see “partition any way” in a workout description, it means the athlete has the freedom to create their own structure. You may break up the run effort and toes-to-bars however allows you to complete the work most efficiently.Beginner Option:
For time, partition any way:
Run 800 meters
50 hanging knee raises