BENCHMARK/DELOAD WEEK | Day 1

Blue Ridge CrossFit – CrossFit

Instructional

Benchmark/Deload week.

All Benchmarks MUST be judged.

(Video submission for athletes working remote)

Any recorded numbers without judge or video will NOT be accepted

Warm-up

Athlete choice (7m)

Benchmark/Strength

Bench Press (Establish 1 Rep Max)

(15m)

Back Squat (Establish 1 Rep Max)

(20m)

Gymnastics

Strict Ring Dip | Max Effort (3m) (ME/3m)