Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
3 Rounds of:
200 meter Run
16 Dumbbell Snatches (50/35 lb)
Rest 3 minutes
Then, 3 Rounds of:
16 Burpees
16 Dumbbell Snatches (50/35 lb)
Monday 210524
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope
Post time to comments.
Compare to 150323.
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope
Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing
♀ 10-lb. DB
♂ 15-lb. DB
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB
Friday 240301
Open Workout 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Time cap: 15 minutes
Post time or reps completed to comments and submit your score as part of the 2024 CrossFit Open.
Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.
Resources:
The Dumbbell Power Snatch
Find a Gym Near You:
View the CrossFit map
The Fun Starts Here
Sign up for the Open →
Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.
Friday 240510
Guest Programmer – Rob Lawson
April 30-May 12, 2024
5 sets for max reps:
On a 3-minute clock, complete:
400/500-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 35 lb
♂ 50 lb
Post total reps to comments.
Scaling:
This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.
There are a couple of goals for this workout:
Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.
With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!
Intermediate option:
5 sets for max reps:
On a 3-minute clock, complete:
350/400-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 20 lb
♂ 35 lb
Beginner option:
4 sets for max reps:
On a 3-minute clock, complete:
200/250-meter row
8 burpees
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 10 lb
♂ 15 lb
Resources:
Rowing
The Burpee
The Dumbbell Power Snatch
Learn More About Guest Programming
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.