Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 rounds for time of:
155-lb. deadlifts, 12 reps
155-lb. hang power cleans, 9 reps
155-lb. push jerks, 6 reps
Saturday 240316
Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀125 lb
♂185 lb
Post reps to comments.
Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.
♀95 lb
♂135 lb
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀35 lb
♂45 lb
Resources:
The Ring Dip
The Burpee
The Hang Power Clean
Looking for the CrossFit Open Workout?
See the Open Workout →
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Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.
Monday 231204
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Rest 1:00 between rounds.
♀ 105 lb
♂ 155 lb
Post total time, including rest, to comments.
Goal: 10-12 minutes.
Notes From Michele:
Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:
Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.
Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.
Intermediate option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
♀ 75 lb
♂ 115 lb
Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.
Beginner option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
♀ 45 lb
♂ 65 lb
Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.
Resources:
The Deadlift
The Hang Power Clean
The Front Squat
In Defense of High-Rep Olympic Lifts
Find a gym near you:
View the CrossFit map
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 240421
Quarterfinals Workout 4
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 85/125/155/165 lb
♂ 135/185/225/245 lb
Post total reps to comments.
Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 75/95/115/125 lb
♂ 115/135/155/185 lb
Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 35/45/55/65 lb
♂ 45/55/65/75 lb
Resources:
The Clean and Jerk
The Power Clean and Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.