Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 010831
Complete asy many reps in 20 minutes as you can of:
Rope Climb
Bench Press; body weightNote:
How many reps of bench press and how many trips up the rope can you get?
Saturday 010901
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch JumpsNotes:
Suspend a small object 12 inches above your reach.
Now jump up and touch it per Tabata Interval protocol.
Monday 010903
Three rounds of:
20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight
20 Thrusters
20 Pull-ups
Rest three minutes.Notes:
1. Measure your pace so that “Thrusters” begin directly under your pull-up bar.
2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground.
3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm extension.
4. No crappy pull-ups. Adam's apple to bar at top, arms completely extended at bottom.
5. The twenty pull-ups are consecutive pull-ups. You don't come down from the bar
until they're done. Have someone assist you minimally if assistance is required.
Monday 010827
Tabata Squat
Handstand walk; 4 minutes
Repeat.Note:
If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.
Tuesday 010828
Three rounds for time of:
15 Glute Ham Developer Med Ball Sit ups
15 Pull upsNotes:
Lay back to horizontal with a medicine ball held overhead
(we're using an 8 pounder for this).
Quickly sit-up and throw the ball forward and level to the ground.
At the start, the medicine ball should be closer to the
ground than the head or shoulders
Wednesday 010829
Three rounds for time of:
1000 meter Row
1/2 bodyweight Push jerk, 21 reps
Thursday 010830
Snatch, 15 reps
Knees to Elbows , 15 reps
Snatch, 10 reps
Snatch, 10 reps
15 Knees to Elbows
Snatch, 5 reps
Snatch, 5 reps
Snatch, 5 reps
Knees to Elbows, 15 reps
Saturday 010825
1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM
Thursday 010823
For time:
5 RM Squat
10 Knees to elbows
3 RM Squat
10 knees to elbows
1 RM Squat
10 knees to elbowsNotes:
1) A 5 RM Squat is a load that you can squat 5 times but not 6.
Friday 010824
1000 meter Row @ 15 SPM
1000 meter Row @ 25 SPM
1000 meter Row@ 35 SPMNotes:
1. "SPM" is strokes per minute.
2. SPM is found in the upper right hand corner of the C2 Rower.
3. Rest/Stretch ten minutes between efforts.
4. In each case row the best time you can within the stroke count indicated.