Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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4 Rounds for Time
20/15 calorie Assault Bike
24 Alternating Dumbbell Snatches (50/35 lb)
30 yard Sled Sprint (45/25 lb)
Rest 2 minutes
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
Saturday 231014
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 bar muscle-ups
♀ 24-in box, 90-lb sled
♂ 30-in box, 135-lb sled
Post results to comments.
Scaling:
Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.
Intermediate option:
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 chest-to-bar pull-ups
♀ 20-in box, 70-lb sled
♂ 24-in box, 110-lb sled
Beginner option:
Every minute for 21 minutes, alternate between:
Run 100 meters
4 box step-overs + 10-yard sled push
6 ring rows
♀ 12-in box, 20-lb sled
♂ 20-in box, 30-lb sled
Sunday 220807
Alpaca (at Home)
For time:
Sled push
2 legless rope climbs
20 kettlebell clean and jerks
Sled push
2 legless rope climbs
15 kettlebell clean and jerks
Sled push
2 legless rope climbs
10 kettlebell clean and jerks
♀ 24-kg KBs ♂ 32-kg KBs
If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes. Post time and sled substitution to comments.
Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.
Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks
♀ 16-kg KBs ♂ 24-kg KBs
Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks
♀ 8-kg KBs ♂ 12-kg KBs
2 Rounds for time of:34 Push-ups50-Yard Sprint34 Deadlifts, 135#50-Yard Sprint34 Box Jumps, 24″50-Yard Sprint34 Clean and Jerks, 95#50-Yard Sprint34 Burpees50-Yard Sprint34 Wall-Ball Shots, 20#50-Yard Sprint34 Pull-ups50-Yard Sprint
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint