Welcome to a New Year and a new feature we are calling the Benchmark Series.
This is an idea I have always toyed with, but didn’t really settle into until I read a post on the SugarWOD blog that talks about how they do it at CrossFit Roots. So I am basically stealing the concept…and the spreadsheet.
The Benchmark Series is a series of 12 workouts that we will perform throughout the year at regular intervals and allow you to monitor your progress and fitness. We are testing the fitness of our athletes (you) in a planned and structured manner.
As you can see from the image above, these are the workouts I have chosen and when we will do them. Each workout gets repeated three times in the course of 2019. For a breakdown of what each workout actually is, scroll to the bottom.
These are not 12 random workouts. I have put some thought into variance by load, time domain and skill sets. Our goal in CrossFit is to “increase work capacity across broad time and modal domains.” That’s a fancy way of saying you should be competent at a variety of tasks, whether they be heavy, light, fast, slow, simple or complex.
SugarWOD will help you keep track of your performance and it will help me evaluate everyone’s performance across the board.
So the goal with the Benchmark Series is two-fold:
For you to test your fitness with measurable and repeatable data,
For me to evaluate the effectiveness of the programming.
I will give you heads up when we are doing a Benchmark WOD. If you track nothing else in your life, track these. And if you miss one, try to make it up during an Open Gym session.
Looking forward to crushing 2019!
Clean & Jerk 1RM
heaviest weight you can Clean & Jerk one time.
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run
You could do this on your own. Use your phone to map out a 1-mile course. A track is ideal.
55 Deadlift (225/155)
55 cal Row
55 Wall Ball (20/14)
55 Handstand Push Ups
30 Box Jumps
30 Wall Ball
AMRAP 20 (Courtney Special)
20 Wall Ball
20 KB Swing
20 Burpee (no jump)
20 Box Jumps
Handstand Push Up
Back Squat 1RM
Heaviest weight you can Back Squat one time.
30 Snatch (135/95)
21 KB Swings
12 Pull Ups
15 Overhead Squats (95/65)