BENCHMARK Week | Day 2

Blue Ridge CrossFit – CrossFit

Instructional

Benchmark/Deload Week.

Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components.

All BM’s must be judged and or video submission to be verified by coach.

Warm-up

Benchmark/Strength

*All 1RM attempts must be judged or video submission.

Bench Press (Establish 1RM)

(20m)

Benchmark Gymnastics

*All Gymnastics BM to be judged or video submission. (2 Heats)

Strict Pull Up (1xME)

Flexed Arm Hang (Time)

1xME