Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 021126
Complete as many rounds in 20 minutes as you can of:
20 RM load Power clean, 15 reps
400 meter Run
Wednesday 021127
Clean and Jerk 10 reps.
Clean and Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.Notes:
Take as much rest as needed between sets. Maximize loads at each set
Thursday 021128
Four rounds for time of:
Rope climb
25 Push-upsThen,
Squat 15-5-3 reps
Row 1000 meters
Sunday 021201
Snatch 1-1-1-1-1 reps
Three round for time of:
15 Dips
15 Power cleansGlute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes
Tuesday 021119
For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench pressNotes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
Wednesday 021120
Five rounds:
Jump rope, "Double unders": 1 minute
Rest 1 minuteFive rounds:
1 Muscle up
10 DipsSnatch 15-12 reps
Four rounds:
100 meter Swim
Friday 021122
1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized
movements are tough! Make damned sure you warm-up thoroughly
with "air squats" and stretching first.
2) "Power squat": Lower and rise as quickly as you can while
maintaining PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position
(thighs parallel to floor), hold for a full ten seconds,
rise and immediately upon full extension of hip and leg return
to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and
twenty seconds to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at
the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).
Saturday 021123
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 SquatsSix sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)OR, if you have a muscle-up,
Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 SquatsThis is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.
Thursday 021114
For time:
1000 meter Row
Deadlift 3-3-3-3-3 reps
1000 meter Row
Deadlift 3-3-3-3-3 reps
Friday 021115
Five rounds for time of:
25 Squats
10 Pull Ups
10 Dips