BENCHMARK/DELOAD Week | Day 3

Announcements

2023 CrossFit Open registration is live!

Registration:

https://games.crossfit.com/open

Christmas Schedule:

Friday, December 23: 0600, 0930, 1200

Saturday, December 24: (Christmas eve) No scheduled classes

Monday, December 26: No scheduled classes

New Years Schedule:

Friday, January 30: 0600, 0930, 1200

Saturday, January 31 (New Years eve) No scheduled classes

Blue Ridge CrossFit – CrossFit

Instructional

Week 1 of Benchmarks and deload phase.

Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests.

Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches.

Benchmark/Strength

Back Squat (Establish 1RM)

Front Squat (Establish 1RM)

Back Squat (Max repetitions.
)

*Male Athletes: 1.5x/Bodyweight

*FemaleAthletes: 100%Bodyweight

*Max Effort: Total of UNBROKEN reps. Set ends when athlete racks,fails or rests for extended period of time.

*2 Heats: ALL athletes judged