Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 090207
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 repsCompare to 040525.
Saturday 210904
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Post time for each interval to comments.
Compare to 180308.
Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.
Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters
Saturday 230211
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups
♀ 20-lb DBs ♂ 30-lb DBs
Post time to comments.
Compare to 200329.
Scaling:
Practice a 250-m row during your warm-up to establish a pace for the workout. Select a thruster load that allows you to complete 25 consecutive reps in the warm-up. If you are unable to perform chest-to-bar pull-ups, use an option that develops the prerequisite strength.
Intermediate Option:
3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
9 chest-to-bar pull-ups
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
12 ring rows
♀ 10-lb DBs ♂ 15-lb DBs
Thursday 221103
5 rounds for time of:
250-m row, sub 0:52♀/0:45♂
50 double-unders, unbroken
If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.
Post time to comments.
Compare to 180504.
Scaling:
If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
Intermediate Option:
5 rounds for time of:
250-m row, sub 0:57♀/0:50♂
100 unbroken single-unders
If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
Beginner Option:
3 rounds for time of:
250-m row, sub 1:02 ♀/0:55♂
100 single-unders
If the row takes longer than 1:02/0:55, redo it before moving back to the other exercise.
Wednesday 231129
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post reps to comments.
Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.
Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
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