CrossFit Benchmark Hero/Girl WoDs
Jason B. curling up in a knees to elbows
Schedule
Regular schedule this week
Story
Science Daily – Belong to more groups, recover faster
Weekly Warm-up
8 minutes to complete 2 rounds of:
- 15 lunges each leg
- 15 Squats
- 15 push-ups
- 15 Deadlifts (with KB)
- 15 one-armed KB swings (each arm)
WoD 1
21-15-9
- Handstand Push-ups – HSPU’s can be modified in a variety of ways, see here
- Ring Dips
- Push-ups
** HSPU can be modified:
- Place a pad or mat underneath head
- Make that pad or mat taller
- Lower the angle of your feet so that they are closer to parellel to the floor. The important aspect of this is to keep your upper body stacked vertically over your hands. (like in this picture)
- Decline pushup from the knee
WoD 2
10 minutes to complete “Annie“:
50-40-30-20-10
- Double-unders
- Sit-ups
4 comments
The regular pushups after all those HSPUs and ring dips were MURDER. And I’m so mad about not finishing Annie in time I could spit. Guess it’s DU bootcamp for me…
It was nice to have time to stretch, foam roll, and play around a little (nice work, Tom!) after the workout. Thanks for the shorty, Eric. See you tomorrow?
You were so close SB! The pectorals were dead after the 1st WoD. Thanks for the coaching on the jumps. I got the pipe Marv!
Yes, thesre two WoDs are both tough, hence benchmark status…I’m dying to get back to the cage. Especially after todays WoD in NY…shovel 2 feet of snow for time!..I’m supposed to fly out tomorrow morning, we’ll see what happens.
Tom, how’d you do on JT?
Not well, HSPUs are a weak point. Also I got on the scale and it read 173?! That’s up 11 pounds in a month. Back to strict paleo.