KILO (Benchmark Week)

Blue Ridge CrossFit – CrossFit

Instructional

*Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers.

**Must have judge on all 1RM attempts

*** “LIMA” cycle to commence 02 Jan.)

Warm-up

Skill Transfer

Clean

Benchmark Olympic Lifting

Clean (Establish 1RM)

*14m

Benchmark/Strength

Deadlift (Establish 1RM)

*10m

*3m Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

(9m)

09 SDHP (Sumo Deadlift Highpull) 95/65#

09 HSPU (Handstand Pushup)
*Rx+:

SDHP: 115/75#

HSPU: 2″ Deficit

WT: 50-55% SDHP 1RM