Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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McGhee
"McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch boxJames Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.
Wednesday 230920
2023 Games test: “Intervals"”
For time:
21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Beginner option:
For time:
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
Rest 2 minutes
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
Saturday 100703
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box
Eric Magee 23 rounds, Jason Leydon 23 rounds, Kristan Clever 21 rounds + 5 PJ (35lb DB), James Hobart 20 rounds + 5 PJ, Elyse Umeda 20 rounds + 5 PJ (35lb DB, 24" box), Rebecca Voigt 15 rounds + 5 PJ (35lb DB). Post rounds completed to comments.
Thursday 100902
Split Jerk 1-1-1-1-1-1-1 reps
Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments.
Compare to 100331.
Wednesday 231206
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs
♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells
Hold two dumbbells in a farmers carry position for the step-overs.
Post your time to comments.
Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.
Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.
The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.
The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.
Scaling:
Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs
♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells
For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.
Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs
♀ 16-inch box
♂ 20-inch box
Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.
The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.
Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement
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