Happy New Year!
There’s no better way to kick off the 2019 year than with the announcement of the 2019 Benchmark Series! See below for the 13 workouts you’ll see 3 times each over the course of the next 365 days. And don’t forget that we’re making it even easier to log all the benchmark workouts by telling you what days they’ll occur on at the start of each month!
As you review the workouts, there will probably be 3-5 workouts that you will view and think, “Ugh, I DON’T want to do that!” Or maybe you’ll do a few workouts in the first rotation and think, “Why was I so not good at that?” Listen to those sentiments and results because in those moments you have self-identified the exact workouts that YOU MUST come to if you want to improve your fitness over the year. We don’t become better athletes by working on our strengths. If you fall short in capacity on the workouts that involve running, make every effort to come to the workouts at the gym that involve running.
It’s your fitness, make it count this year!
[/et_pb_text][et_pb_button _builder_version=”3.17.6″ button_text=”Read About Why We Do the Benchmark Series” button_url=”https://crossfitroots.com/42213/the-2019-benchmark-series-the-process/” button_alignment=”center” /][et_pb_text background_position=”top_left” background_repeat=”repeat” background_size=”initial” _builder_version=”3.17.6″]The 2019 Benchmark Series Workouts
Dallas
3×1 mile for time. Rest exactly the same amount of time it took to complete the previous mile.
Damage Control
30 muscle-ups for time.
At the top of every passing minute, perform 8 burpees (i.e., workout starts with muscle-ups).
Gymnastics Field Day
Max rep strict pull-ups
Max rep strict dips
Max distance handstand walk in 3:00 minutes
Max distance broad jump
Bar Muscle-up Nate
As many rounds as possible in 20 minutes of:
2 Bar muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
CrossFit Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Bar-Facing Burpees
Chelsea (repeat Benchmark Series workout, 2014)
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.
Snatch EMOTM
Every minute on the minute for 20 minutes, 1 snatch. Score is total pounds successfully lifted across all 20 sets.
Jorge
For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)
Back Squat
Back squat 5-5-5-5-5
CrossFit Open 13.4
AMRAP 7 minutes:
Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar…
21, 24,…
Ignite
For time:
Row 1,000m
45 Front squat (155/105)
One Bull
For time:
200 Double unders
50 Overhead Squats, (135/95)
50 Pull-ups
1 Mile Run
Deadlift
Deadlift 3-3-3-3-3
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