Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 011207
Once up the rope each minute on the minute for twenty minutes.
Notes:
1. If pace is beyond your current ability, make as many trips up
the rope as you can in thirty minutes.
Friday 011130
For time:
1/2 Body weight Clean and Jerk, 21-18-15-12 reps
Monday 011203
24 inch Box jump, 5 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 10 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 15 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 20 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 25 reps
Squat clean, 10 reps
RestNotes:
1. No rest during or after the Box-jump.
2. Use heavy load on first set and keep it for each set.
3. Rest as needed to complete next effort without stopping.
Tuesday 011204
Warm-up ten minutes (bike, row, run, etc....)
Push-press, 15-10-5-3-3-3 reps.
Rest
Push-press, two minutes.Notes:
1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as load increases and reps decrease.
3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.
Wednesday 011205
Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back extension
25 Sit ups
completes warm-up.Perform a Muscle-up every minute on the minute for 20 minutes.
Note:
1. At failure have someone minimally assist you with a gentle boost
from behind about the ribs.
Thursday 011206
Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back Extension
25 Sit-ups
completes warm-up.Deadlift 15-10-5-3-3-3 reps.
Deadlift two minutes without rest.Notes:
1. Fifteen and ten rep sets are light warm-up sets.
Keep light to max subsequent triples.
2. With each set increase rest. On last three sets,
rest as needed for max triples.
3. After last triple, rest as needed to max load on
two minute set.
Wednesday 011128
Glute Ham developer Medicine Ball Throw Sit up, 30 reps
Rest
Barbell Turkish Get-up, alternating arms, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit up,, 30 repsNote:
1."Barbell Turkish Get up" Start standing, barbell pressed overhead,
lower to supine, return to standing: 1 rep
2. Move continuously and safely keeping high heart rate
Thursday 011129
1.5 pood Kettlebell swing, 30 reps
Rest 3 minutes
As fast and hard as you can:
24 inch Box jump, 20 reps
20 Pull ups
24 inch Box jump, 15 reps
15 Pull ups
24 inch Box jump, 10 reps
10 Pull ups
24 inch Box jump, 5" box
5 Pull ups
Rest 3 minutes
1.5 pood Kettlebell swing, 30 reps
Friday 011123
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up
Rest
Clean and Jerk, 15-15-15-15 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up
1.5 pood Kettlebell swing, 1 minute
Saturday 011124
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
Overhead squat, 15 reps
20 inch Box Jump, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
1.5 pood Kettlebell swing, 1 minute