Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200508
Practice SLIPS for 20 minutes.
Front squat 5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments. | Compare to 180705.
Tuesday 200414
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Share your at-home modifications and loads in comments.
Compare to 130804.
Saturday 240302
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 30-lb dumbbells
♂ 45-lb dumbbells
Compare to 210313.
Post time to comments.
Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.
Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry
♀ 10-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry
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Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
Thursday 200423
Practice SLIPS for 20 minutes
Shoulder press 10-10-10-10-10 reps
If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.
Monday 200427
Practice SLIPS for 20 minutes
Push press 10-10-10-10-10 reps
If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.