Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 211030
Run 1 mile
Post time to comments.
Compare to 200419.Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating♀ 10-lb. DB ♂ 15 lb.-DB
Wednesday 211027
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 75/115 lb.
Each time you break, perform 50 double-undersRest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 135/205 lb.
Each time you break, perform 30 squatsPost number of presses and cleans completed to comments. Compare to 150518.
Scaling:
Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.Intermediate Option:
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 65/95 lb.
Each time you break, perform 35 double-undersRest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 115/175 lb.
Each time you break, perform 30 squatsBeginner Option:
Complete as many reps as possible in 5 minutes of:
Shoulder presses at 35/45 lb.
Each time you break, perform 50 single-undersRest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
Hang power cleans at 65/95 lb.
Each time you break, perform 20 squats
Tuesday 211026
3 rounds for time of:
Run 800 meters
50 deadlifts♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed.Beginner Option:
3 rounds for time of:
Run400 meters
25 deadlifts♀ 35 lb. ♂ 45 lb.
Monday 211025
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 180714.Scaling:
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.Intermediate Option:
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups♀ 75 lb. ♂ 115 lb.
Beginner Option:
2 rounds for time of:
50-ft. overhead walking lunge
25 sit-ups♀ 22 lb. ♂ 35 lb.
Saturday 211023
Nancy
5 rounds for time of:400-meter run
15 overhead squats♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 190911.Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.Intermediate Option:
5 rounds for time of:
400-meter run
15 overhead squats♀ 45 lb. ♂ 65 lb.
Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats♀ 35 lb. ♂ 45 lb.
Friday 211022
Lift Move Work
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees♀ 20 lb. ♂ 35 lb.
Thursday 211021
For time:
1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. boxPost time to comments.
Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. boxBeginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box
Tuesday 211019
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Post time to comments.
Compare to 181013.Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-upsPerform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.
Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-upsPerform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.
Monday 211018
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 repsPost loads to comments.
Compare to 200930.Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.Intermediate Option:
Back squat 10-8-6-4 reps
Shoulder press 10-8-6-4 reps
Deadlift 10-8-6-4 repsBeginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps