Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 210424
Back squat 10-10-10-10-10 reps
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Compare to 171019.Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Tuesday 210413
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
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Compare to 200206.
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Friday 210416
Snatch balance 3-3-3-3-3 reps
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Compare to 170121.
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Friday 220218
Thruster 3-3-3-3-3-3-3 reps
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Compare to 210413.
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Friday 231020
Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.
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Compare to 120822.
Scaling:
Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, perform the partner workout after the lifting session.
With a partner, complete 5 rounds each for time of:
5 power cleans
10 bar-facing burpees
♀ 155 lb ♂ 225 lb
*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.
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