BENCHMARK Week | Day 3

Announcements

*“BENCHMARK WEEK”

Monday, 30 December 2024 – Saturday, 04 January 2025

*“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

(15m)

Shoulder Press (Establish 1RM)

Shoulder Press (1xME/75%)

*All Athletes judged on 1RM & ME attempts.

Benchmark Olympic Lifting

(20m)

Snatch (Establish 1RM)

Clean (Establish 1RM)

*All Athletes judged on 1RM attempts.

Handstand Hold (1xME)

Freestanding
*2 Heats: All Athletes judged