Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 150114
3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk
150 double-unders
Saturday 230318
IQF Test 2
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
♀ 50 lb
♂ 70 lb
Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.
Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers
♀ 35 lb ♂ 50 lb
Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders
♀ 10 lb ♂ 15 lb
Friday 210219
Workout 16.1
Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
♀ 65-lb. lunge ♂ 95-lb. lunge
Post rounds completed to comments.
Compare to 160226.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front-rack walking lunge
8 burpees
25-ft. front-rack walking lunge
8 jumping pull-ups
♀ 35-lb. lunge ♂ 45-lb. lunge
Foundations:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge or 10 assisted lunges
8 burpees to ground or elevated surface
25-ft. walking lunge or 10 assisted lunges
16 dumbbell rows (8 left/8 right)
♀ 10-lb. DB ♂ 15-lb. DB
Equipment Free:
Complete as many rounds and reps as possible in 20 minutes of:
50-ft. walking lunge
8 burpees
50-ft. walking lunge
8 handstand push-ups
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 210609
Online Semifinals Event 3
For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders
♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap.
Post time to comments.
Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.
Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders