BENCHMARK Week | Day 1

Announcements

*“BENCHMARK WEEK”

Monday, 30 December 2024 – Saturday, 04 January 2025

*New Years Schedule:

Monday, 30 Dec: (Normal Schedule)
Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200
Wednesday, 01 Jan: (New Years Day) 0900

*“JULIET” Cycle:

Begins: Monday, 06 January 2025

Blue Ridge CrossFit – CrossFit

Instructional

Benchmark Week:

30 December 2024 – 04 January 2025

Athletes will work through benchmark components:

Strength: (1RM & ME)

Gymnastics: (Isometric)

Metabolic: ( Endurance) :

* “JULIET” Cycle begins Monday, 06 January, 2025

Warm-up

Athlete Choice: (7m)

Benchmark/Strength

(18m)

Bench Press (Establish 1RM)

Bench Press (1xME/75%)

Benchmark/Strength

(18m)

Back Squat

Establish 1RM

Back Squat (1xME/75%)

*All Athletes judged on 1RM & ME attempts.

Benchmark Gymnastics

Handstand Hold (1xME)

Freestanding
*2 Heats: All Athletes judged

Handstand Hold (Time)

1XMax Reps