Dear Members

The Benchmark Week is back NEXT WEEK (starting 5th of August)! 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: Strength
10min running clock
find your 1RM deadlift
8min running clock
find your 1RM strict press

B: Workout
Option 1 – heatlh:
“CF baseline” – for time:
500m row, 40 airsquats, 30 situps,
20 pushups, 10 pullups
or
Option 2 – Rx:
“Fran”
21-15-9 of thrusters 42.5/30kg & pullups

C: Anterior chain test
max unbroken reps
Rx –> v-ups
Health –> alternating leg v-ups

Submit your scores here: LINK


Tuesday:

A: Lifting
15min running clock
find your 1RM squat snatch

B: Workout
Option 1
“Nancy”
5 rounds of
400m run & 15 OHS 42.5/30kg
or
Option 2:
“Angie”
100 pullups
100 pushups
100 sit-ups
100 airsquats

C: Posterior chain test
max unbroken reps
Rx –> hip extensions on GHD
Health –> superman rocks

Submit your scores here: LINK


Wednesday:

A: Strength
10min running clock
find your 1RM backsquat
8min running clock
find your 1RM push jerk (Rx) / push press (Health)

B: Gymnastic test:
Choose one movement that you can do:
Strict/kipped HSPUs, strict pullups (banded), strict
stationary/ring dips (banded), bar/ring MUs, HS walk
T2B, strict T2B, toes-to-rings, GHDSUs, l-sit hold
!! do 1 set of max unbroken repetitions/seconds !!

C: Workout
Option 1:
“Karen” – for time:
150 wallballs 20/14lbs (Rx) – 14/10lbs (health)
30/20lbs (Rx+) – Timecap: 12min
or
Option 2:
“Jackie” – for time:
1000m row, 50 thrusters 20/15kg, 30 pullups

Submit your scores here: LINK


Thursday:

Choose either
“CrossFit Total”
1RM backsquat
1RM strict press
1RM deadlift
or
“The other total”
1RM clean
1RM bench press
1RM OHS
or
“JMT total”
1RM power clean
1RM frontsquat
1RM push press

Submit your scores here: LINK


Friday:

A: Lifting
15min running clock
find your 1RM power/squat clean
or
find your 1RM C&J

B: Workout
“Grace”
30 C&Js 60/40kg
Timecap: 10min

C: Grip test
1) max dead/passive hang
If you can hold longer than 90sec, don’t do 2) !!

2) max unbroken meters farmer carry
2x 32/24kg (in 10m lanes)

Submit your scores here: LINK


Saturday:

A: Workout
Option 1
“Eva”
5 rounds of
800m run, 30 KB swings 32/24kg, 30 pullups
or
Option 2:
“Kelly”
5 rounds of
400m run, 30 boxjumps, 30 wallballs

Submit your scores here: LINK


Olympic Lifting: (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: (Monday @ 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