BENCHMARK Week | Day 5 | Final Day

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

Group Warm-up

Coaches Choice 🙂

Benchmark/Stamina

*Athletes will choose between 1 of the “Stamina” Components OR Athlete can choose to make up 1 of the BM WOD’s (“ANNIE” or “ELIZABETH”)

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Benchmark WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips