Benchmark Day – Strength Block
5min Board Briefing + 5min transition time (no general warm up)
“The Other CrossFit Total”
Sum of the Best of Each Lift:
***Score is the total of max effort on all three lifts. Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Clean is from the ground, power or full/squat.
—Each one Class separates into 3 groups.
—Each group has 15min time cap at each movement to establish 1rm
—After the 15min effort , immediately follows the next movement warm up without any transition time.
—Each athlete has 10min to specific warm up and to reach load about 90-95%
then , 5min to make 3 lifts. Aim at 95%,100%,105%
—Total Wod time : 45min
—After the wod, coach writes downs the scores, the class clean the room of the equipment used, and have some stretching by its own, with some general guidance of the coach.