26
Sep
Benchmark Week | Day 5
Blue Ridge CrossFit – CrossFit
Instructional
Benchmark Week to include Powerlifting, Gymnastics and stamina tests.
*All Components must have a judge or video submission for athletes remote.
Warm-up
Athlete Choice
Benchmark WOD
*Athlete can choose 1 of the “Girls Benchmark WOD” or “Stamina” (Not both)
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Benchmark/Stamina
2k Row (Time)
Max Effort 2k Row
1-Mile Run (Time)
Max Effort 1-Mile Run
*CAP: (10m)
*All Athletes judged (2 Heats)