Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200704
DG
Complete as many rounds as possible in 10 minutes of:8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges♀ 25-lb. DBs ♂ 35-lb. DBs
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
Thursday 210826
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box
Post time to comments.
Compare to 181001.
Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.
Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box
Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises
♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box
Monday 220919
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
♀ 25-lb DBs ♂ 35-lb DBs
Post reps completed for each exercise to comments.
Compare to 180615.
Scaling:
Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
Intermediate Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
♀ 15-lb DBs
♂ 25-lb DBs
Beginner Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses
♀ 10-lb DBs
♂ 15-lb DBs
Sunday 230423
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 35-lb DBs ♂ 50-lb DBs
Post rounds completed and dumbbell load to comments.
Compare to 160415.
Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 10-lb DBs ♂ 15-lb DBs