Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 010820
Three rounds for time of:
20 pound Wall ball, 25 shots
15 Pull-upsNotes:
1. The Wall-ball drill is a front squat push press throw towards a
spot on the wall about two feet above max reach. On rebound catch,
recoil to squat and immediately squat, throw, catch, repeat.
2. Time workout for all three rounds
Tuesday 010821
Four rounds for time of:
1/2 body weight Sumo deadlift High-pull, 15 reps
400 meter Run
Wednesday 010822
10 Muscle-ups
8 Muscle-ups
6 Muscle-upsNotes:
1. No hurry here, but the muscle-ups are consecutive at each set.
2. Have someone assist/spot you by lifting under your feet.
3. Minimize the amount of assistance.
4. The final muscle-ups of each set should be agonizingly difficult.
Thursday 010816
50 Sit-ups
26 inch Box Jump, 25 reps
Jump Rope "Double Unders", 1 minuteDeadlift, Bodyweight 18-15-12 and 9 reps
Jump Rope "Double Unders", 1 minute
26 inch Box Jump, 25 reps
50 Sit-upsNotes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?
Friday 010817
For time:
Bench Press, 5 reps
Row 500 meters
Bench Press, 3 reps
Row 500 meters
Bench Press, 2 reps
Row 500 meters
Bench Press, 1 repNotes
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
Saturday 010818
On the rower how long can you keep your average 500-meter pace at 2:00 or below?
Notes:
1) Turn the rower on and scroll until average 500-meter pace is showing in bottom window.
2) Take a minute or so to drive the average under 2:00 and stay down there as long as you can.
3) Note the time at which you show 2:01 or higher.
4) Twenty minutes is good. Thirty is great.
5) If you absolutely can't get your hands on a C2 Rower, run, bike, or swim for 20 hard minutes.
6) If you fail in less than 8 minutes do two attempts.
Tuesday 010814
For time:
5 Knees to Elbows
15 Clean and Jerks
10 Knees to Elbows
10 Clean and Jerk s
15 Knees to Elbows
5 Clean and Jerks
20 Knees to ElbowsNotes:
1. Move SLOWLY on knee raises. No throwing, swinging, lurching, or lunging.
The benefit here is tied to the deliberateness of your efforts.
2. It may take more than one set to complete the required number of reps for
each knee raise set if done correctly. That's O.K.
3. Max load for C&J at each set.
Wednesday 010815
Three rounds for time of:
Walking Lunge 50 steps
50 Push-up
4 "L"-Rope ClimbNotes:
1. Lunge requires trailing knee to "kiss" the ground on each step.
2. Push-ups only count if body is perfectly straight and chest comes to ground.
3. L-Rope climb is a rope climb with your legs straight out in front of you.
Friday 010810
For time:
1/3 bodyweight Snatch, 25-20-15 repsNote:
1) Note time to completion for all three sets.
2) No rest during set.
3) "Touch and go" at ground.
Satuday 010811
Row 3 X 1,000 meters.
Note:
1) Rest as needed between efforts.
2) Good times would be a 3:15, 3:20, and 3:25 for a 3:20 average