Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020924
1000 meter Row
Rest 4 minutes
Dumbell "Tabata" ThrustersWho can row a 3:30 1,000 meters and
Tabata Thruster 50% of their bodyweight
no fewer than 10 reps in each interval?
Wednesday 020925
Push-Jerk 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope climb
10 Push-Jerk: 60% 1RM load
Rest
3 Rope climb
2 Rope climb
1 Rope climb
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
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.
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