Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 020921
For time:
5 Muscle-ups
20 inch box jump, 50 repsStretch/Rest 20 minutes
For time:
5 Muscle-ups
20 inch box jump, 50 reps
Monday 020923
10 Dumbell deadlift
15 Toes to Bar
8 Dumbell deadlifts
15 Toes to Bar
6 Dumbell deadlifts
15 Toes to Bar
4 Dumbell deadlifts
15 Toes to Bar
2 Dumbell deadlifts
15 Toes to Bar
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance.Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
Monday 020916
Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 ThrusterNotes:
Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion.
Tuesday 020917
For time:
75 Pull-ups
75 Dips
Thursday 020919
Three to Five rounds for time of:
15 Kettlebell swing
10 L Pull-upsNotes:
Grab that heavier Kettlebell for this one. Don't count as an "L" Pull-up and pull-up
where the feet drop below the hips or the legs bend.
Friday 020920
Complete as many rounds in 20 minutes as you can of:
24 inch box jump, 15 reps
20 Sit-ups
Thurday 020912
Push-Jerk 10-10-10-10-10
Pull-ups and dips for ten minutes
Three efforts of:
400 meter Run
Rest three minutes
Friday 020913
Overhead squat 10-10-10-10-10 reps
Muscle-up for ten minutes
Bike for five minutes
Sunday 020915
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1KThe idea here is to match the numbers of the second half
with the number of the first half. Go through this slowly!
Take as much time as you need.
Work for your best effort in each exercise.
Wednesday 020911
Hang clean 10-10-10-10-10
Back Extension and sit-ups for ten minutes
Twelve rounds of:
See instructions for last cycle:
Row 1 minute
Rest 1 minute
Notes:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.