Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 130121
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Monday 240513
Freestanding handstand push-up practice
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple freestanding handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups
Post rounds and reps to comments.
Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.
Setup and execution:
*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.
Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.
Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.
Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.
Modifications:
Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.
Intermediate option:
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups
*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.
Beginner option:
Spend 15-20 minutes practicing the following progression:
Inchworm
Pike headstand
Pike handstand hold
Pike push-up negative
Multiple pike push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups
*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.
Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.
Saturday 231209
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch
10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches
For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.
Post load to comments.
Goal: Technical practice and application. Percentages are based on your best power snatch.
Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.
When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.
At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.
Athletes cannot drop the bar between their power snatch and hang squat snatch.
Scaling:
Intermediate option:
Intermediate athletes can perform this workout as prescribed.
Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch
From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches
Resources:
The Hang Power Snatch
“What Is a Snatch?”
Find a gym near you:
View the CrossFit map
Tuesday 240625
Guest Programmer – Christian Harris
June 24-July 7, 2024
50-40-30 reps for time of:
GHD sit-ups
Calories on the ski erg
* Complete a 100-foot handstand walk after each set.
Scaling:
Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories at a pace that allows you to kick up into the handstand walk with minimal transition time. Consider modifying the handstand walk to either a bear crawl for the same distance or 5-4-3 reps of wall walks. Some may experience a bit of “vertigo” due to the repetitive up-and-down movements. If you don’t have experience with this combination of movements, consider reducing the reps of the sit-ups and calories on the ski erg, and the distance on the handstand walk.
Intermediate option:
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
* Complete a 50-foot handstand walk after each set.
Beginner option:
20-15-10 reps for time of:
Sit-ups
Calories on the ski erg
* Complete a 50-foot bear crawl after each set.
Resources:
The GHD Sit-up
Training the GHD Sit-up
The Handstand Walk
The AbMat Sit-up
The Bear Crawl
The Wall Walk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Roarke Bouffe of David Segun at 2022 Fittest in Cape Town in Stellenbosch, South Africa.
Monday 231127
For time:
50-ft handstand walk
21 bar muscle-ups
50-ft handstand walk
15 bar muscle-ups
50-ft handstand walk
9 bar muscle-ups
50-ft handstand walk
Post time to comments.
Scaling:
Reduce the volume of bar muscle-ups so that you can complete 21 reps in 5 sets or less. Spend no more than 1 minute completing each handstand walk.
Intermediate option:
For time:
5 wall walks
9 bar muscle-ups
5 wall walks
6 bar muscle-ups
5 wall walks
3 bar muscle-ups
5 wall walks
Beginner option:
For time:
12 inchworms + push-up
9 jumping pull-ups
9 inchworms + push-up
6 jumping pull-ups
6 inchworms + push-up
3 jumping pull-ups
3 inchworms + push-up
Movement resources:
The Handstand Walk
The Kipping Bar Muscle-Up
Mastering the Bar Muscle-Up
The Wall Walk