Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Saturday 021116
Bike 20 minutes at a warm-up pace.
21 "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
21 "Bottom to bottom squat":
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.
21 "Super slow squat":
Take twenty seconds to reach bottom and twenty seconds to reach top again.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).
Monday 021118
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Monday 021111
For time:
21-18-15-12 reps of:
Clean and Jerk: 1/2 body weight
Tuesday 021112
Snatch 1-1-1-1-1 reps
RestThree rounds for time of:
20 Push-ups
10 Squat cleansGlute Ham developer Medicine Ball Throw Sit-up: 2 minutes
Thursday 021107
Good mornings 5-5-3-3-1-1 reps
Rest
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good mornings
Rest
Dips, max reps in 2 minutes
Rest
Dips, max reps in 90 seconds
Rest
Dips, max reps in 60 secondsNotes:
1. The idea is to not hurry through the opening Good Mornings
and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple.