CrossFit-Bodyweight-Workouts

Bodyweight Workouts to Build Incredible Endurance for CrossFit (Scaled Options Included)

You don't always need a barbell to create a high-intensity WOD. Bodyweight Crossfit workouts can even be a harder test of fitness, especially if your endurance and gymnastic training has been neglected.

BLACKJACK

For Time

  • 20 Push-Ups, 1 Sit-Ups
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Ups, 20 Sit-Ups

CROSSFIT BODYWEIGHT WORKOUTS – MARK KLEMENT

74-44-11 Reps for Time

  • Burpees
  • Push-Ups
  • Sit-Ups
  • Air Squats

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each.

bodyweight workouts

Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

Scaling

Complete the push ups on your knees if necessary.

Background

This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main (Mühlheim am Main, Germany).

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

Pages: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15