Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 010629
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow Rock
Hollow Arch
Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift
Rest
Friday 010316
Row a 2K for a personal best.
We will continue today on our recurrent theme of core-focus.
1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your
hands until your tows gently touch the bar. Repeat for a total of twenty times.
2) Arch rock for one minute. If you've forgotten what the arch rock is go to: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
(You are supposed to be practicing for the moves on this page regularly anyway!!
3) Fifty sit-ups with substantial support (towel or abmat, etc.) under the lumbar spine.
Knees up and apart, feet together.
4) Thirty back extensions.
5) Hollow Rocks for sixty seconds. Again if you've forgotten: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
6) 20 Stiff legged deadlifts. These are performed with an arched back! From the stand,
bow down letting the chest lag behind as far as possible. Do not surrender the arch in
your lower back. Done right you won't get anywhere near the floor with the barbell. If
your mechanics are correct you will feel an extraordinary tightness in the hamstrings.
7) Hold an L for sixty seconds. Repeat two times for a total of three efforts.
8) Twenty five times perform a "hug-a-twinky". If you don't know the movement here it is: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
Some of you may be tempted to slough off the moves that you can't perform. You need to
understand that what you can't do here clearly defines your deficiencies as an athlete.
Any reasonably conditioned athlete can do all of these without much difficulty. If you find
a chink in your armor, work daily on correcting it.
Thurday 030102
Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right leg
Hollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.
Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.
One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.
Saturday 240210
For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows
♀ 35 lb
♂ 53 lb
Post time to comments.
Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.
Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises
♀ 18 lb
♂ 26 lb
Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip
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Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.
Friday 010323
Today is trunk work and a run.
30 sit-ups and 21 back extensions
Run 1 mile for time
No rest between sets for the following:
50 sit-ups
21 back extensions
Hang from bar and slowly raise legs, curl and touch toes to bar 25 times.
Arch rock 1 minute
25 crunches on glute-ham back extension apparatus (upside down on back extension app.)
Stiff-legged deadlift 50 % BW for 25 reps
Stretch