Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190708
Run 5,000 meters
Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank
Tuesday 240528
For time:
10-second L-sit
10 box jump-overs
20-second L-sit
10 box jump-overs
30-second L-sit
10 box jump-overs
40-second L-sit
10 box jump-overs
50-second L-sit
10 box jump-overs
60-second L-sit
♀ 24 inches
♂ 30 inches
Post time to comments.
Scaling:
Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and minimize breaks, you should be close to finishing at the 10-minute mark. To stay within that window, find a variation of the L-sit hold that allows you to consistently hold for 10 to 15+ seconds before breaking. If you can hold your option with ease for 45 seconds to 1 minute, try a more challenging option. The box should be a little taller than you want it to be on the jump-overs, and expect your fatigued hip flexors to make jumping a bit more difficult. Consider stepping down from the top of the box. This is not only a safety concern, it is one way to keep yourself moving at a steady pace.
Intermediate option:
For time:
10-second L-sit (bent legs)
10 box jump-overs
20-second L-sit (bent legs)
10 box jump-overs
30-second L-sit *(bent legs)
10 box jump-overs
40-second L-sit (bent legs)
10 box jump-overs
50-second L-sit (bent legs)
10 box jump-overs
60-second L-sit (bent legs)
♀ 20 inches
♂ 24 inches
Beginner option:
For time:
10-second L-sit drill: seated leg raises
10 box step-overs
20-second L-sit drill: seated leg raises
10 box step-overs
30-second L-sit drill: seated leg raises
10 box step-overs
40-second L-sit drill: seated leg raises
10 box step-overs
50-second L-sit drill: seated leg raises
10 box step-overs
60-second L-sit drill: seated leg raises
♀ 12 inches
♂ 20 inches
Resources:
The L-Sit
L-Sit Drills
CAP Demo: Box Jump-over Variations
CAP Demo: Box Step-overs
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Anna Bartlet at the Europe Semifinal by French Throwdown.
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
Friday 220610
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold
Post rounds completed to comments.
Compare to 131215.
Scaling:
Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold, knees bent
30-second chin-over-bar hold
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold
Friday 240322
For time:
60-second L-sit
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!
Intermediate option:
For time:
60-second L-sit (bent legs)
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit (bent legs)
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
30-second L-sit drill: seated leg raises
30 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
30-second hang from the pull-up bar
10 shoulder-to-overheads
30-second L-sit drill: seated leg raises
♀ 35 lb
♂ 45 lb
Resources:
The L-Sit
The Shoulder Press
The Push Press
The Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.