Results For Category: "CrossFit Benchmarks"
October 24, 2019
WOD: CrossFit Open 20.3
RX
For time:
21 deadlifts, 225,135 lb.
21 handstand push-ups
15 deadlifts, 225,135 lb.
15 handstand push-ups
9 deadlifts, 225,135 lb.
9 handstand push-ups
21 deadlifts, 315,205 lb.
50-ft. handstand walk
15 deadlifts, 315,205 lb.
50-ft. handstand walk
9 deadlifts, 315,205 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled:
For Time
21 deadlifts, 135,95 lb.
21 hand-release push-ups
15 deadlifts, 135,95 lb.
15 hand-release push-ups
9 deadlifts, 135,95 lb.
9 hand-release push-ups
21 deadlifts, 185,135 lb.
50-ft. bear crawl
15 deadlifts, 185,135 lb.
50-ft. bear crawl
9 deadlifts, 185,135 lb.
50-ft. bear crawl
Time cap: 9 min.
October 20, 2019
WOD: Helen
STRENGTH
Metcon Warm-up:
3 Rounds increasing intensity each round:
3 Pull-ups (or scaling option)
6 KBS
100 Meter Run
Rest 60-90s.
CONDITIONING
“Helen”
3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
18:00 Cap
EXTRA CREDIT
AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each
October 10, 2019
WOD: 20.1
10 Rounds:
8 Ground to Overhead (95,65)
10 bar facing burpees
Cap: 15:00
**Choice of Snatch or Clean & Jerk/Press
September 17, 2019
WOD: Power Snatch, Hang Squat Snatch & “Jackie”
STRENGTH
Power Snatch + Hang Squat Snatch: 5 x 2 + 2, every 90s.
– Work up to a challenging load or work technique
METCON CF Benchmark
“Jackie”
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
**Last done: 9/30/2018
July 24, 2019
WOD: Karen + Sumo Deadlift, Seated Box Jumps
STRENGTH
1) Sumo Deadlift against a band: 6 x 3 @60%, every 60s.
– reset on each rep
2) Seated Dynamic Box Jumps: 8 x 3, every 60s.
– wear a weighted vest if possible
METCON
”Karen”
For time:
150 Wallballs (20, 14) (10’, 9’)
EXTRA CREDIT
Prone Banded Hamstrings Curls: 4 x 30. Rest 60s.
July 10, 2019
WOD: Sumo Deadlift, Box Jumps, Toes To Bar, Front Rack Lunges, Burpee Penalty
STRENGTH
1) Sumo Deadlift against a band: 8 x 3 @50%, every 60s.
– reset on each rep
– Based off of 1RM Sumo Deadlift (no band)
2) Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.
METCON
”Abs of Steel”
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
EXTRA CREDIT
5 Minutes of Recovery Work ie.
Light row, jog, or bike.
WOD: Back Squat, Power Snatch, Toes To Bar, Wall Balls
STRENGTH
1) Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00
2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.
2b) T2B: 3 x 3-5. Rest 30s.
2c) Wallballs: 2 x 10. Rest 30s.
METCON
”Nor’easter”
AMRAP 15:
5 Power Snatches (115, 75)
10 T2B
15 Wall balls (20, 14)
EXTRA CREDIT
KB Squat + Lowering: 3 x 6-8. Rest 60s.
June 24, 2019
WOD: CrossFit Benchmark Helen
METCON PREP
2 Rounds of:
100 Meter Run
10 KBS
6 Pull-ups
Rest 60-90s
METCON
”Helen”
3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
18:00 Cap
EXTRA CREDIT
”Recovery”
12 Minutes of:
400 Meter easy jog
*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns
June 21, 2019
WOD: Fight Gone Bad
METCON
”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
”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.