For some of us, this benchmark week might be a little lackluster. If you have been doing the Crossfit Open these past 5 weeks, your training schedule has probably revolved around each week’s workout and possibly repeating that WOD 2-3 times. This might make for some good results on those workouts but hurts our progress in training and performance gains. If you fall in this category, lets take this week for what it is: a week to get some base numbers so we can get back to training. If these numbers are PRs then great; if not, that’s fine too. For everyone that didn’t participate in the open you should be primed to kill it this week. Good luck!
BENCH MARKS
Essentials and Fitness
A.
In 15min Find Your 3 Rep Max Back Squat
Rest 5min
B.
In 10min Find Your 1 Rep Max Close Grip Bench Press
Rest 5min
C.
In 15min Find Your 1 Rep Max Deadlift
Performance:
A.
In 15min Find Your 3 Rep Max Back Squat
Rest 5min
B.
In 15min Find Your 3 Rep Push Press
No Rest
C.
In 15min Find Your 1 Rep Max Deadlift