BENCHMARK/Deload Week | Day 3

Blue Ridge CrossFit – CrossFit

Instructional

Benchmark/Deload week:

Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data.

Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days.

Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration.

Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores.

Warm-up

Benchmark/Strength

Bench Press Stamina Test | “BRAVO” (AMRAP – Reps)

Max effort repetitions:
Males Athletes: 135#
Female Athletes: 95#
*Unbroken reps. Athlete can rest with the bar unracked and extended.
*Set ends if athlete rests on chest, fails rep or racks bar.

800m Run (Time)

Max Effort 800m Run