Dear Members
The Benchmark Week is back NEXT WEEK (starting 7th of September 2020)! It’s time to test again.
We will test your work capacities for the whole week again. We will be offering only Benchmarks WODs (e.g. Fran, Karen…).
Choose your workouts wisely (e.g. there are many workout options with pull-ups included…)!
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
MONDAY
A:
12min to find your:
1RM Deadlift
OR
1RM Shoulder Press
B:
Max rep Strict Pull-ups or Banded Pull-ups (which band did you use?)
C:
“CrossFit Baseline”
For time of:
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
OR
“Diane”
21-15-9 reps for time of:
Deadlift, 100/70kg
Handstand Push-ups
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLSdPu9UoDNupU9wfQCYwDYXbr2mA0nc2unLiXqhih4MQYRgY9A/viewform
STRENGTH WOD
A:
Find your 1RM Deadlift
B:
Find your 1RM Bench Press
C:
Find your 1RM Shoulder Press
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLScv9FvMhLnZVr5SdZXTG2j1mHzNkxnox9s1b7Rk5iGcUAK4Uw/viewform
TUESDAY
A:
12min to find your:
1RM Front Squat
OR
1RM Push-Press
B:
“Nancy”
Five rounds for time of:
Run 400 meters
15 Overhead Squat, 42,5/30kg
OR
“Angie”
For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLSeTuxjCSJ2gtIikPFA0NGMaeaLEGrXz6p91L-60B2Az3INilg/viewform
OLYMPIC WEIGHTLIFTING
A:
Find your 1RM Snatch
B:
Find your 1RM Clean & Jerk
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLScUjZZ7XcqR39Y1TfptTZiq7wj4wj6wE1k44WmADuVEVr71NA/viewform
WEDNESDAY
A:
12min to find your:
1RM Back Squat
OR
1RM Push-Jerk
B:
“Cindy”
AMRAP in 20min of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
AMRAP in 20min of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLSfLdeknKc2JJ09RVVpMpefs2VsclamEYTcrKsqYwJvxBOhsdg/viewform
THURSDAY
A:
12min to find your:
1RM Snatch
OR
1RM Overhead Squat
B:
“Isabel”
For time of:
30 Snatches 60/42.5kg
OR
“Jackie”
For time:
Row 1,000 meters
50 Thrusters, 20/15kg
30 Pull-ups
OR
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat Snatches, 60/42.5kg
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLSeTOZCH0V1WIq5XbkbvtgM12bi8R0AbjsEGlq00S28HatflGA/viewform
STRENGTH WOD
A:
Find your 1RM Back Squat
B:
“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: https://docs.google.com/forms/d/e/1FAIpQLSeePRJqMyZnmDusb79x4yQnlDs1wf0gVf8dsm0jLqDM0Jpeig/viewform
FRIDAY
A:
12min to find your:
1RM Clean & Jerk
OR
1RM Bench Press
B:
Max effort cals on Assault Bike within 30sec
Note: read the cals exactly when time is over.
Rest at least 5min after this one.
C:
“Grace”
For time of:
30 Clean & Jerk 60/42.5kg
OR
“Elizabeth”
21-15-9 reps for time of:
Cleans, 60/42.5kg
Ring Dips
OR
“Karen”
For time:
150 Wallball shots, 9/6kg
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLSeS3KGum1z7yAjOkhAfs-YBfOAgchUNuLeyGzQy7_FKDOes1g/viewform
SATURDAY
“Eva”
5 rounds for time of:
800m Run
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups
OR
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps
30 Wall Balls
SUBMIT YOUR SCORES HERE: https://docs.google.com/forms/d/e/1FAIpQLSfLblIewlgSjrb7MYnBJpbHvz7NldZ53CFGC7q_hz1zf481fQ/viewform
