Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 201230
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 181119.
Wednesday 240515
CrossFit Total
For load:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 220810.
Scaling:
Today is an opportunity to go heavy relative to your capacity. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the “iron” is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Resources:
The Back Squat
The Shoulder Press
The Deadlift
Find a gym near you:
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Semifinals Are Back!
The live CrossFit Games Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Games Semifinals"
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2022 CrossFit Games Mock Affiliate
Saturday 101016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs
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Compare to 100724.
Sunday 210502
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses
♀ 185-lb. deadlift, 75-lb. push press
♂ 275-lb. deadlift, 115-lb. push press
Post rounds completed to comments.
Compare to 180208.
Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
Intermediate Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses
♀ 125-lb. deadlift, 55-lb. push press
♂ 185-lb. deadlift, 85-lb. push press
Beginner Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses
♀ 75-lb. deadlift, 35-lb. push press
♂ 115-lb. deadlift, 45-lb. push press
Saturday 220910
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
♀ 185-lb deadlift, 75-lb push press
♂ 275-lb deadlift, 115-lb push press
Post rounds completed to comments.
Compare to 210502.
Scaling:
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.
Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
♀ 125-lb deadlift, 55-lb push press
♂ 185-lb deadlift, 85-lb push press
Beginner Option:
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
♀ 75-lb deadlift, 35-lb push press
♂ 115-lb deadlift, 45-lb push press