Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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
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.
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?