BENCHMARK Week | Day 3

Blue Ridge CrossFit – CrossFit

Instructional

Benchmark/Deload Week.

Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components.

All BM’s must be judged and or video submission to be verified by coach.

Warm-up

Benchmark/Strength

*All 1RM attempts must be judged or video submission.

Bench Press (Establish 1RM)

(20m)

Deadlift (Establish 1 RM)

(20m)

Benchmark/Stamina

*Athlete choice: 800m Run OR 1000m Row

800m Run (Time)

Max Effort 800m Run
1xME

1000m Row (Time)

Max Effort 1000m Row
1xME