Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 011106
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Dips
15 Power cleanGlute Ham developer Medicine Ball Throw Sit up, 2 minutes
Tuesday 011030
Good Mornings, 5-5-3-3-1-1 reps
Rest as needed.
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good Mornings at moderate load.
Rest as needed.
Stay on bars for two minutes and complete as many dips as you can.
Don't come down for two minutes.
Repeat at 90 seconds.
Repeat at 60 seconds.Notes:
1. The idea is to not hurry through the opening Good Mornings and
the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple
Wednesday 011031
Bench press 5-3-1-1-3-5 reps
Rest
Five rounds for time of:
10 Bench press; 50% 1RM load
10 Pull ups
Rest
Do a pull-up that takes thirty seconds to get to the top
and thirty seconds to get to the bottom.
Repeat 4 times for a total of 5 sets.
Thursday 011101
Back squat, 5-5-3-3-1-1 reps
Rest
Tabata Squat/Push-up Intervals.
First interval (20 seconds) Squat, rest (10 seconds),
second interval (20 seconds) Push-ups.
In this manner alternate all 8 intervals.
Score the eight intervals by finding the weakest product
(multiply) of squat and push-up reps from all eight intervals.
Rest
Time 100 Push-upsNotes:
1. Same structural theme as M-Tu- and W
Monday 011029
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% 1 RM load
Rest
Rope Climb 3 times up without stopping
Rope Climb 2 times up without stopping
Rope Climb "once-up"Notes:
1. Watch for the theme this week
2. Rush through the circuit but SLOW DOWN on
Push-Jerk start and Rope Climb finish.
3. For circuit maximize rounds within ten minutes
Friday 011026
1000 meter Row
Deadlift, 3-3-3-3-3 reps
1000 meter Row
Deadlift, 3-3-3-3-3 reps
Saturday 011027
Five rounds for time of:
25 Push ups
20 Back squat; bodyweight
25 Sit ups
Monday 011022
Four rounds for time of:
30 One arm snatch; 15 left, 15 right alternating
25 Sit upsNotes:
1. Use kettlebell if available.
2. Sit ups of your choosing.
Tuesday 011023
Complete as many rounds in 30 minutes as you can of:
5 Front squats; body weight
1 Muscle up
20 inch Box jump, 15 reps
Wednesday 011024
Five rounds for time of:
15 Good Mornings
20 Sit ups
15 Push JerkNotes:
1. After an extended warm-up start heavy and drop the loads
on the lifts some each round.