BENCHMARK Week | Day 4

Announcements

1776 Challenge:

Begins Monday, 01 July Through 31 July

1,776 Total reps of bodyweight exercise of choice throughout the month of July.

*Possible Exercises:

Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc

Independence Day Wknd Schedule:

Wed, 03 July: (0600,0830,1200)

Th, Fri, Sat, 04-06 July: (No classes scheduled.)

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.

Bent Over Row (Establish 1RM
(12m))

Benchmark Gymnastics

All Athletes will have judge.

(2 Heats)

L-Sit Raise (Rings) (1xME)

Benchmark Gymnastics

Athlete Choice: Athletes will choose Double-Unders OR Single-Unders

100 Double Under (Time)

CAP: (3m)

200 Single-Under (Time)

CAP: (3m)