Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 210818
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 200308.Scaling:
All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.
Monday 210816
Isabel
30 snatches for time
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 200210.Scaling:
Isabel is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.Intermediate Option:
30 snatches for time♀ 75 lb. ♂ 115 lb.
Beginner Option:
30 snatches for time♀ 35 lb. ♂ 55 lb.
Sunday 210815
2 rounds for time of:
Run 1 mile
100 sit-upsPost time to comments.
Compare to 180124.Scaling:
Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.Intermediate Option:
2 rounds for time of:
Run 1,200 meters
75 sit-upsBeginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups
Saturday 210814
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 191017.Scaling:
This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.Intermediate Option:
For time:
70 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 10-lb. ball ♂ 16-lb. ball
Beginner Option:
For time:
50 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.
♀ 6-lb. ball ♂ 12-lb. ball
Thursday 210812
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 210629.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Wednesday 210811
For time:
1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row♀ 55 lb. ♂ 75 lb.
Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m
Tuesday 210810
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells♀ 45-lb. DBs ♂ 70-lb. DBs
Post rounds completed to comments.
Scaling:
This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells♀ 35-lb. DBs ♂ 50-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 assisted push-ups♀ 15-lb. DBs ♂ 20-lb. DBs
Sunday 210808
Test 3
Tabata squat
Max reps of muscle-ups in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
Compare to 161029.Scaling:
Refer to the original format of this Test 3 in “How Fit Are You?” from the CrossFit Journal in 2003. Most athletes can perform the Tabata squats. Athletes striving to get a muscle-up but not there yet can modify to 4 minutes of pull-ups and dips or push-ups. Intermediate athletes can complete this test as written.Beginner Option:
Tabata squat
Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes
Saturday 210807
4 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minutePost reps completed each round to comments.
Compare to 200711.Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout.Intermediate Option:
2 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute
2 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minuteBeginner Option:
3 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minute
Friday 210806
Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-undersPost rounds completed to comments.
Compare to 200906.Scaling:
All three exercises in this triplet are difficult. Modify each so that each exercise can be completed unbroken in the early rounds.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-second ring L-sit
10 ring push-ups
35 double-undersBeginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second seated leg raises
15 elevated push-ups
50 single-unders