Dear Members

The Benchmark Week is back NEXT WEEK! It’s time to test again.

We will test your work capacities for the whole week @ CrossFit Zug / Luzern again. We will be offering only Benchmarks WODs (e.g. Fran, Karen…)
You’ll find the scoresheets below as well.

We hope that you will be as successful as on the last benchmark week! The last benchmark week was full of new PR’s!
Let’s rock this week!

Your CrossFit Zug / Luzern Team


Monday:

A:
10min to find your 1RM Deadlift OR 1RM Shoulder Press

B:
„CrossFit Baseline“
For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

OR:

„Fran“
21-15-9 reps for time of:
Thrusters, 42.5/30kg
Pull-ups

C:
„Back Core Test“
For time:
150 Supermen (as fast as possible with proper form)

Submit your scores here: LINK


Tuesday:

A:
10min to find your 1RM Front Squat OR 1RM Push-Press

B:
“Nancy”
Five rounds for time of:
Run 400 meters
Overhead squat 42.5/30kg, 15 reps

OR:

„Angie“
For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Submit your scores here: LINK


Wednesday:

A:
10min to find your 1RM Back Squat OR 1RM Push-Jerk

B:
„Karen“
For time: 150 Wallball shots, 20 pound ball

OR:

„Jackie“
For time:
Row 1,000 meters
Thruster 20/10kg, 50 reps
30 Pull-ups

C:
„Abs Core Test“
For time:
100 V-Ups (S1: Tuck Crunch, S2: Sit-ups)

Submit your scores here: LINK


Thursday:

„CrossFit Total“
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

OR:

„CrossFit Total 2“
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Submit your scores here: LINK


Friday:

A:
15min to find your 1RM Clean & Jerk OR Snatch

B:
“Isabel”
For time of: Snatch 60/42.5kg, 30 reps

OR:

„Grace“
For time of: Clean & Jerk 60/42.5kg, 30 reps

Submit your scores here: LINK


Saturday:

„Eva“
5 rounds for time of:
Run 800m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

OR:

„Kelly“
5 rounds for time of:
Run 400m
30 Box Jumps
30 Wall Balls

Submit your scores here: LINK


Olympic Lifting: (Monday + Wednesday @ Zug / Thursday @ Luzern)

A:
15 Min to find your 1 RM Snatch

B:
15 Min to find your 1 RM Clean & Jerk

Submit your scores here: LINK


STRENGTH: (Wednesday @ Zug)

„Linda“
10-9-8-7-6-5-4-3-2-1
Deadlift, 1 1/2 body weight
Bench press, body weight
Squat Clean, 3/4 body weight

Submit your scores here: LINK