Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1 mile Run
20 Eight-Count Body Builders*
800 meter Run
35 Eight-Count Body Builders*
400 meter
50 Eight-Count Body Builders*
200 meter
*1 Body Builder:
1: Hands on The Ground
2: Feet Jump Back To Push Up Plank
3: Chest On The Ground (Bottom Push Up Position)
4: Back To Plank Position (Top Push Up Position)
5. Wide Stance (Like A Jumping Jack)
6. Narrow Stance (Back To Plank Position)
7. Feet Jump Forward to Hands
8. Stand Tall
Monday 240513
Freestanding handstand push-up practice
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple freestanding handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups
Post rounds and reps to comments.
Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.
Setup and execution:
*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.
Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.
Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.
Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.
Modifications:
Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.
Intermediate option:
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups
*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.
Beginner option:
Spend 15-20 minutes practicing the following progression:
Inchworm
Pike headstand
Pike handstand hold
Pike push-up negative
Multiple pike push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups
*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.
Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.
Wednesday 041117
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Thursday 101223
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Austin Malleolo 18/6:17.
Post Tabata score and mile time to comments.
Compare to 041117.
Saturday 110910
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Dave Leys 15/6:55. Post Tabata score and mile time to comments.
Compare to 101223.