Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 010501
Three rounds of:
25 Sit-ups
12 Back extension/glute-ham raises
Then,
Three rounds of:
Max set of pull-ups
Max set of push-ups
Walking lunge twenty steps each right and left leg
Saturday 010428
Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.
Thursday 010426
Swim 400 meters three times
Handstand & Pull-up, do as many pull-ups as the number of minutes
it takes you to do twenty handstand push-ups
Deadlift 5 sets all at three reps
Bike 20 sec's on 10 sec's off 8 times
Friday 010427
Jump-rope, 1 minute double under/1 minute rest 5 times
Muscle-up & Dip: do five muscle-ups with ten dips after each muscle-up
Snatch two sets, 15 and 12 reps
Swim 100 meters 4 times
Saturday 010421
Max set of pull-ups
Run 800 meters
Max set of pull-ups
Run 400 meters
Max set of pull-ups
Run 200 metersReport entire time for workout and total for pull-ups.
Monday 010423
Rope Climb & Push-up: climb rope then perform 25 push-ups,
repeat for total of four times
Squat three sets, 15, 5, and 3 reps
Row 1000 meters
Tuesday 010424
Run 800 meters two times
Sit-ups & Back Extension, superset three sets
Bench Press five sets all at ten reps, total weights
Jump-rope practice double under for ten minutes
Wednesday 010425
Push-ups & Pull-ups, do max set of push-ups then max set of pull-ups,
repeat for total of three times
Clean and Jerk, three sets, 15,12, and 9 reps
Row 500 meters three times
Wednesday 010418
Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch
21 Rep push-press followed immediately by max set of pull-ups.
Rest as needed; you don't need more than three minutes
Repeat for total of five combined sets.Run 1 mile.
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps