Results For Category: "CrossFit Benchmarks"

STRENGTH:

Power Clean 6- 8 sets working up to a 1 REP MAX

**start light and warm up

Metcon: BENCHMARK WOD

“The Chief”

5 cycles of:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1:00 then repeat from the top!!

GOAL: stay consistent with your rounds/reps through all 5 rounds.

Strength: 

Your Next Lift:  Cycle through Back Squat, Press, Deadlift, Bench Press 3 sets of 5 reps.
Starting at 60% 1st cycle.
Second Cycle: add 5-10# upper body/10-20# lower body.  Alternate Press with Push Press.
Third Cycle: Sub Back for front Squat.

Skill:  Double Unders

Metcon: “Annie”

50-40-30-20-10 of:
Double Unders
Abmat Sit ups

Virtual:

5 Sets of: 

1a)TGU 3 reps each side

b)windmill 3 reps each side

3:00 AMRAP x 5 with 1:00 Rest in between:
6 db clean + press (3/3)
6 situps
12 lunges (6/6)

Gym:

Skill Work: Snatch.  Spend 15 Minutes working on your snatch.  Use up to 60% of last 1RM.

Complete as many rounds as possible in 10 mins of:
Crossfit Games 14.1:

30 Double Unders

15 Power Snatches, 75/55 lbs

At Home WOD:

Conditioning
“Filthy Fifty Home Version”
For time:
50 Alternating Step-ups on an elevated surface of 16-20″
50 Banded Pull-aparts
50 American Kettlebell Swings
50 Walking Lunges
50 Reverse Crunch
50 Single Arm Push Press (split right/left)
50 Supermans
50 Squat Jumps
50 Burpees
50 Double Unders
– Goal: Have fun and get creative if needed with objects used (if you do not have access to DBs or KBS.)

Finisher: Elbow Plank – Who can hold the longest!?

STRENGTH 

1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00
– Goal: Exceed loading from last week by 5-10#s if you’re feeling good.

CONDITIONING

“Grace”
For time:
30 Power Clean + S2OH (135, 95)
– Goal: 100% EFFORT! Leave nothing in the tank on this one.

6:00 Time Cap

STRENGTH

Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows

CONDITIONING

“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

10:00 Time Cap

STRENGTH

1) Front Squat: 1RM in 10 Sets. Rest 2:00

2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk

CONDITIONING

“DT”
5 RFT:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Push Jerk (155, 105)
16:00 Cap

For Time 20:00 Time Cap:

40 Muscle Ups
80 calorie Row
120 wall ball shots (20,14)

** Done in any order you like.

Scaled Version:
Sub Chin over bar Pull Ups

RX Men/Women For time: 30 box jumps, 24 in. 15 clean and jerks, 95/65 30 box jumps, 24 in. 15 clean and jerks, 135/85 30…

CONDITIONING 

“Fight Gone Bad”
3 Rounds of:
60s of Wall balls (20, 14)
60s of SDHP (75, 55)
60s of Box Jumps (20)
60s of Push Press (75, 55)
60s of Calories on the Rower
60s Rest
EXTRA CREDIT 

AMRAP 10 “Recovery”
100 Meter Run
10 Calorie Row
10 Calorie Bike