Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 010228
Swim leisurely for thirty minutes. Make this relaxing. If you're not a strong swimmer
this may be more difficult. In that case, you need the exposure.If you are tempted to do more, either you've been loafing or you're just tuning in.
This is a much-needed break for the athletes in synch with the program.
Thursday 010301
Today we shift back to weightlifting.
Bench Press 5 sets (10,7,5,3,1 reps)
Deadlift 5 sets (10,7,5,3,1 reps)
Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 5 minutes
Run 400 metersWeightlifting exercises and runs must be completed within one hour.
Report your total weight lifted and the three 400-meter times.
Friday 010302
We are ready for a break from the neurological and orthopedic stresses of
weightlifting and hard and heavy leg work.Here is an interval that the NSCA identifies as being smack dab in the middle
of the lactic acid metabolic pathway. Remember one of the advantages of
interval training is that we get extended exposure to cardiovascular work
without the muscle wasting consistent with extended aerobic work.On the Concept II Rower set up for intervals and go all out for 60 seconds
Row easy for two minutes.
Repeat for a total of fifteen efforts.This is a total of forty-five minutes, yet the work is designed to enhance anaerobic
capacity. Now here’s the really cool part: even though this work is predominantly
anaerobic (lactic acid pathway), it carries a heavy aerobic benefit without the
disadvantages of reducing speed, power, and strength known to accompany
aerobic training.On setup scroll the display to show meters in the lower window. On your first
effort throw as many meters up in the minute as you can. On the subsequent
fifteen efforts fight for as much of the first distance as you can.On completion use recall to scroll through all fifteen intervals and record and
submit the meters rowed for each interval.If you need help setting up the rower email us at [email protected].
If you don’t have access to a Concept II Rower, buy one.
Sunday 010304
This is an amazingly complete workout in only twenty-four minutes.
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.
Monday 010305
Today we are going to run and deadlift.
This was reported to be a pernicious combination last week,
so here it is again! (Just for you, Garth)Run 200 meters, then immediately
Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X
Rest as neededRun 400 meters, then immediately
Deadlift 5 RM load 5X
Rest as neededRun 600 meters, then immediately
Deadlift 3 RM load 3X
Rest as neededRun 800 meters, then immediately
Deadlift 1RM load 1X
Done
These are max efforts at each lift. The runs are all-out, no whimping out!
The entire workout must be completed within an hour. No exceptions.
Saturday 010224
Rope Climb X 3
Box Jump 2mins (50 jumps @ 20" box)
21 Dips
Box Jump 90secs (40 jumps @ 20" box)
15 Dips
Box Jump 60 secs (30 jumps @ 20" box)
12 Dips
Box Jump 30 secs (20 jumps @ 20" box)
9 Dips
Rope Climb X 3Submit time for completion of entire workout. Ranking requires completion of jumps
on time and at height. CrossFit rope is 13ft.Though the "Workout of the Day" is designed to meet the needs of elite athletes
readying for the highest levels of competition, they can be toned down to provide
an acceptable challenge for even the novice exerciser. Choose lighter loads,
reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise
for tamer versions of the same function. If you need help or ideas for moderating
these workouts let us know by email at [email protected]The "Workout of the Day" is engineered to elicit an adaptive response consistent
with the CrossFit philosopy (see CrossFit Foundations).Following the workout daily provides a substantial volume of exercise at HIGH
intensity while minimizing the likliehood of burnout and overtraining or orthopedic
over-stress. Considerable thought and energy has been given to the precise order
and nature of the workouts. Alterations of this pattern potentially risks burnout,
injury, or gaps in your fitness.
Sunday 010225
1) 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).
Monday 010226
If nobody minds, we'll give the legs a little break today-
How many pull-ups can you do in an hour?
Success comes here by pacing and not going to failure on any set.
Rankings will be by weight class.Don't be foolish and fill in with any met-con (cardio) or other work.
You don't know what looms! Also, if you're current with the path
the other athletes have been following and your intensity has been
worthy of your best efforts you are long overdue for a reduced
metabolic load.Our "Workout of the Day" is engineered with great dilligence to care for
ALL of your fitness needs. If some days seem too easy that is because
workouts either before or coming are tortuous and the backing off is
warranted. We are feeding you a regimen that represents the ultimate
challenge for the world's best athletes.If you are concurrently training for sport, like most of our athletes, temper
your efforts to allow for successful sport training. This is a learned skill
requiring a finely honed sense of self. On the days when your sports
training regimen is lighter, tear it up with our strength and conditioning
workout. On days when your sports training regimen is tough, moderate
your efforts. Many of our athletes are able to engage the "Workout of the Day"
right up to and during competition by just "going through the motions" while
still "doing" the daily workout.Again, the "Workout of the Day" is designed to accomodate additional sport
training, recreational activity, or stand alone by simply modulating the intensity
of your effort. If you need help with this concept email at [email protected]
and one of our coaches will gladly help you come to terms with this.
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-upsRow 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climbJump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 repsRun 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleansBox Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups
Wednesday 010221
Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters