Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time:
150 Push Ups (Only rest in the Plank)
* Start with 10 GHD's, every time you break, and finish*
For Max Effort
15 second Plank
15 second Rest
30 second Plank
30 second Rest
45 second Plank
45 second Rest
1 minute Plank
1 minute Rest
Max Effort Plank
1 minute Rest
Max Effort Plank
Wednesday 231206
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs
♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells
Hold two dumbbells in a farmers carry position for the step-overs.
Post your time to comments.
Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.
Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.
The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.
The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.
Scaling:
Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs
♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells
For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.
Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs
♀ 16-inch box
♂ 20-inch box
Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.
The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.
Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement
Find a gym near you:
View the CrossFit map
For Time
Buy-In: 26 Burpees
Then 6 Rounds of:
19 Kettlebell Swings (53/35 lb)
20 Push-Ups
19 Goblet Squats (53/35 lb)
Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*
*Perform a penalty for each break or rest from Plank:
- 1st Break: 3 Burpees
- 2nd Break: 4 Burpees
- 3rd Break and more: 9 Burpees
Wednesday 211027
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 75/115 lb.
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 135/205 lb.
Each time you break, perform 30 squats
Post number of presses and cleans completed to comments. Compare to 150518.
Scaling:
Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 65/95 lb.
Each time you break, perform 35 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 115/175 lb.
Each time you break, perform 30 squats
Beginner Option:
Complete as many reps as possible in 5 minutes of:
Shoulder presses at 35/45 lb.
Each time you break, perform 50 single-unders
Rest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
Hang power cleans at 65/95 lb.
Each time you break, perform 20 squats