Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200214
4 rounds for time of:
400-m run
200-m farmers carry♀ 35-lb. DBs
♂ 50-lb. DBs
Saturday 240427
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry
♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells
Post time to comments.
Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.
Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry
♀ 65-lb barbell and 20-lb dumbbells
♂ 95-lb barbell and 35-lb dumbbells
Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.
Wednesday 230222
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk
♀ 45-lb DBs ♂ 65-lb DBs
Post rounds completed to comments.
Compare to 160326.
Scaling:
Choose a dumbbell weight that allows you to complete at least one round of the farmers carry without taking a break. Compare to 230205 and work on quality handstand walks.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk
♀ 30-lb DBs ♂ 45-lb DBs
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter bear crawl
♀ 10-lb DBs ♂ 15-lb DBs
Wednesday 240612
3 rounds for time:
400-meter farmers carry
35 GHD sit-ups
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Post time to comments.
Scaling:
Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each farmers carry should take no more than 5 minutes to complete. Expect the sit-ups to make the carries a bit more challenging. Focus on standing up taller on the carries to help open up your lungs so you can breathe more efficiently. Less-experienced athletes should reduce the load of the dumbbells, the distance of the farmers carry, and the difficulty of the sit-up. Work hard and have fun today!
Intermediate option:
3 rounds for time:
400-meter farmers carry
20 GHD sit-ups to parallel
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Beginner option:
3 rounds for time:
200-meter farmers carry
15 AbMat sit-ups
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
The Dumbbell Farmers Carry
The GHD Sit-up
The AbMat Sit-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.
Wednesday 210324
Complete as many rounds as possible in 10 minutes of:
50 double-unders
100-m farmers carry
♀ 35-lb. DBs ♂ 50-lb. DBs
Post rounds completed to comments.
Scaling:
Look back at workout 210313 and choose slightly heavier dumbbells. Choose loading and modifications that allow you to keep moving at high intensity.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
35 double-unders
100-m farmers carry
♀ 30-lb. DBs ♂ 40-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
50 single-unders
100-m farmers carry
♀ 15-lb. DBs ♂ 25-lb. DBs