Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Johnson
Johnson
Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups
155-lb. squat cleans, 9 reps
Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.
Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans
♀ 6-lb. ball ♂ 10-lb. ball
Monday 240624
Guest Programmer – Christian Harris
June 24-July 7, 2024
At 0:00:
12 squat cleans, weight 1
36 pull-ups
12 squat cleans
At 10:00:
6 squat cleans, weight 2
18 bar muscle-ups
6 squat cleans
♀ 105 lb and 155 lb
♂ 155 lb and 225 lb
Scaling:
Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!
Intermediate option:
At 0:00:
12 squat cleans, weight 1
24 pull-ups
12 squat cleans
At 10:00:
6 squat cleans, weight 2
12 bar muscle-ups
6 squat cleans
♀ 65 lb and 95 lb
♂ 95 lb and 135 lb
Beginner option:
At 0:00
12 squat cleans
24 ring rows
12 squat cleans
At 10:00:
6 squat cleans
12 burpee pull-ups*
6 squat cleans
* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.
♀ 35 lb
♂ 45 lb
Resources:
Guest Programming: Learn more about Christian Harris and watch his welcome video.
The Clean
The Kipping Pull-up
The Kipping Bar Muscle-up
The Ring Row
The Burpee Pull-up With Greg Amundson
Find a gym near you:
View the CrossFit map
Wednesday 220202
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
For Time5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups50 yard Sprint5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups100 yard Sprint5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups150 yard Sprint5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups200 yard Sprint
For Time
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
50 yard Sprint
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
100 yard Sprint
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
150 yard Sprint
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
200 yard Sprint