Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 31 calorie Row
Then,
31 Dumbbell Curls (2x45/25 lb)
31 Sit-Ups
31 Dumbbell Floor Presses (2x45/25 lb)
31 Walking Lunges
31 Dumbbell Deadlifts (2x45/25 lb)
31 Push-Ups
31 Dumbbell Goblet Squats (2x45/25 lb)
31 Double-Unders
4 Burpees at the top of each minute (starting after the row)
Tuesday 220125
For time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
♀ 75 lb. ♂ 115 lb.
Post time to comments.
Compare to 141010.
Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so that you can keep moving.
Intermediate Option:
For time:
75 double-unders
21 front squats
21 push presses
75 double-unders
15 front squats
15 push presses
75 double-unders
9 front squats
9 push presses
♀ 75 lb. ♂ 115 lb.
Beginner Option:
For time:
100 single-unders
21 front squats
21 push presses
100 single-unders
15 front squats
15 push presses
100 single-unders
9 front squats
9 push presses
♀ 22 lb. ♂ 35 lb.
Wednesday 230104
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
OR
Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
4 presses to handstand
30 double-unders
30 sit-ups
3 presses to handstand
20 double-unders
20 sit-ups
2 presses to handstand
10 double-unders
10 sit-ups
1 presses to handstand
Share your choice of workout and time in comments.
Scaling:
Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand. The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark. Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.
Intermediate Option:
For time:
50 double-unders
50 sit-ups
5 assisted presses to handstand
40 double-unders
40 sit-ups
4 assisted presses to handstand
30 double-unders
30 sit-ups
3 assisted presses to handstand
20 double-unders
20 sit-ups
2 assisted presses to handstand
10 double-unders
10 sit-ups
1 assisted presses to handstand
Beginner Option:
40-30-20-10 reps for time of:
Single-unders
Sit-ups
Wednesday 231011
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Post time and results to comments.
Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.
Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs
Rest, then,
Practice 2-5 minutes of an L-sit drill of choice.
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