2015-03-25 Benchmarks

Wednesday, March 25, 2015

Warm up with a 400 and PVC stretches

Two Benchmark workouts for today that are short and sweet.

1) Crossfit Total

Using a 5-3-2-2-1-1 lifting pattern, add weight each time to find your One Rep Max in each of the following lifts:

Strict Press
Back Squat
Deadlift
(In that order)

Combine the weight of all lifts for your total score.

2) Crossfit Baseline Workout

One round for time;

500 Meter Row
40 Squats
30 sit-ups
20 Push ups
10 Pull ups

Record your numbers on these lifts as a reference for future progress in your power and strength.