Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020424
Run 800 meters
Deadlift 5-5-5-5-5, reps
Push-press 10-10-10, reps
Clean, 20 reps
Run 800 meters
Saturday 240127
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
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Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.
The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.
Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 55 lb
♂ 75 lb
Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 35 lb
♂ 45 lb
Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach
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Tuesday 230110
Abbate
For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile
♀ 105 lb ♂ 155 lb
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Compare to 141019.
Scaling:
Reduce the loading on the barbell to string together sets of clean and jerk with solid mechanics. Additionally, reduce the running volume to keep this workout under 25 minutes.
Intermediate Option:
For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile
♀ 85 lb ♂ 125 lb
Beginner Option:
For time:
Run 800 meters
15 clean and jerks
Run 400 meters
15 clean and jerks
Run 800 meters
♀ 35 lb ♂ 45 lb
Coffey
"Coffey"
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Tuesday 210223
For time:
15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters
Post time to comments.
Compare to 130126.
Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.
Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 meters
Beginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters