Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Related:
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. ropeMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180110 Tips With David Tittle
• The Power Snatch
• The Rope Climb (Basket)
Wednesday 220511
Complete as many rounds as possible in 12 minutes of:
1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Post rounds completed to comments.
Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squats
Etc. adding 3 reps to the OHS each round.
♀ 22 lb ♂ 35 lb
Saturday 240511
Guest Programmer – Rob Lawson
April 30-May 12, 2024
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb
♀ 125 lb, 15 feet
♂ 185 lb, 15 feet
Post total rounds and reps to comments.
Scaling:
In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.
The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.
The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.
Enjoy!
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb
♀ 95 lb, 15 feet
♂ 135 lb, 15 feet
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
3 lying to standing on the rope
♀ 35 lb
♂ 45 lb
Resources:
A New Way To Rope Climb
The Power Clean
The Push Jerk
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Learn More About Guest Programming
Find a gym near you:
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Wednesday 230927
Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 95 lb ♂ 135 lb
Post reps completed to comments.
Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 35 lb ♂ 45 lb
Sunday 110320
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Chris Spealler 4:47. Post time to comments.