BENCHMARK/DELOAD Week | Day 3

Blue Ridge CrossFit – CrossFit

Instructional

Benchmark/Deload Week:

Benchmark:

Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components.

Deload:

Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery.

*It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate precise and accurate numbers moving forward in next cycle

“FOXTROT” Cycle begins Monday, 02 October.

Warm-up

Benchmark/Strength

Bent Over Row (Establish 1RM)

(15m)

ALL 1RM Attempts will be judged

Benchmark Gymnastics

Strict Pull Up (Max Effort)

All Max Effort Attempts will be judged.

*2 Heats

Flexed Arm Hang (Time)

Scaled option for athletes without strict pull-up