Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
21/15 calorie Bike Erg
15 Kettlebell Front Squats (2x53/35 lb)
9 Toes-to-Bars
Thursday 230202
For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
♀ 125 lb ♂ 185 lb
Post time to comments.
Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.
Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs
♀ 105 lb ♂ 155 lb
Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing
♀ 45 lb ♂ 65 lb
Sunday 230108
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 30-lb DBs ♂ 45-lb DBs
Post total reps completed to comments.
Compare to 160517.
Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.
Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
♀ 15-lb DBs ♂ 20-lb DBs
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
Saturday 240504
Guest Programmer – Rob Lawson
April 30-May 12, 2024
For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars
♀ 53 lb
♂ 70 lb
Post time to comments.
Scaling:
This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.
The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.
Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.
Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.
Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.
Intermediate option:
For time:
21-18-15-12-9-6-3
Kettlebell swings
2-4-6-8-10-12-14
Toes-to-bars
♀ 35 lb
♂ 53 lb
Beginner option:
For time:
21-15-9-3
Kettlebell swings
3-9-15-21
Lying leg raises
♀ 26 lb
♂ 35 lb
Resources:
The Kettlebell Swing
The Kipping Toes-to-bar
Learn More About Guest Programming
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Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.