BENCHMARK/DELOAD Week | Day 5

Announcements

2023 CrossFit Open registration is live!

Registration:

https://games.crossfit.com/open

Christmas Schedule:

Friday, December 23: 0600, 0930, 1200

Saturday, December 24: (Christmas eve) No scheduled classes

Monday, December 26: No scheduled classes

New Years Schedule:

Friday, January 30: 0600, 0930, 1200

Saturday, January 31 (New Years eve) No scheduled classes

Barbell:

Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023.

Blue Ridge CrossFit – CrossFit

Benchmark/Strength

Instructional

Week 1 of Benchmarks and deload phase.

Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests.

Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches.

Deadlift (Establish 1RM)

Sumo Deadlift (Establish 1RM)

Deadlift (Max Repetitions )

*Male Athletes: 2x/Bodyweight

*FemaleAthletes: 1.5x/Bodyweight

*Max Effort: Total of UNBROKEN reps. Set ends when athlete fails, drops bar from hang orrests for extended period of time.

*2 Heats: ALL athletes judged