Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 211116
Shoulder press 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.Beginner Option:
Shoulder press 3-3-3-3-3-3-3-3-3-3 reps
Monday 211115
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders♀ 14-lb. ball ♂ 20-lb. ball
Post rounds completed to comments.
Compare to 180112.Scaling:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders♀ 10-lb. ball ♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 medicine-ball cleans
60 single-unders
Sunday 211114
21-15-9 reps for time of:
Deadlifts
Strict ring dips♀ 185 lb. ♂ 275 lb.
Post time to comments.
Compare to 160118.Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.Intermediate Option:
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips♀ 165 lb. ♂ 245 lb.
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.
Friday 211112
Every 4 minutes for 7 rounds:
200-m sprint
Post each sprint time to comments.
Scaling:
Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds.Beginner Option:
Every 4 minutes for 4 rounds:
200-m run
Thursday 211111
Maxton
With a weight vest, 13 rounds for time of:8 strict pull-ups
26 box step-ups
21 burpees♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. boxPost time to comments.
Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees♀ 20-in. box
♂ 24-in. boxBeginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees
Wednesday 211110
Back squat 5-5-5-5-5 reps
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Compare to 210725.Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Monday 211108
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110902.Scaling:
This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.Intermediate Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees♀ 35 lb. ♂ 45 lb.
Sunday 211107
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
25 GHD sit-ups
15 box jumps♀ 24-in. box ♂ 30-in. box
Post rounds completed to comments.
Scaling:
Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
15 GHD sit-ups
15 box jumps♀ 24-in. box ♂ 30-in. box
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
Row 20 calories
20 sit-ups
15 box jumps♀ 14-in. box ♂ 20-in. box
Saturday 211106
Complete as many rounds in 12 minutes as you can of:
5 front squats
10 chest-to-bar pull-ups
20 double-unders♀ 125 lb. ♂ 185 lb.
Post rounds completed to comments.
Compare to 100609.Scaling:
Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken.Intermediate Option:
Complete as many rounds in 12 minutes as you can of:
5 front squats
7 chest-to-bar pull-ups
20 double-unders♀ 105 lb. ♂ 165 lb.
Beginner Option:
Complete as many rounds in 12 minutes as you can of:
5 front squats
10 jumping pull-ups
20 single-unders♀ 55 lb. ♂ 75 lb.
Thursday 211104
Nate
Complete as many rounds as possible in 20 minutes of:2 muscle-ups
4 handstand push-ups
8 kettlebell swings♀ 1.5-pood kettlebell
♂ 2-pood kettlebellPost rounds completed to comments.
Compare to 180905.Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings♀ 1-pood kettlebell
♂ 1.5-pood kettlebellBeginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings♀ 12-kg kettlebell
♂ 16-kg kettlebell