Benchmark Events Presents: Benchmark One
Masters 40+ Female
Masters 40+ Male
South Slope CrossFit and Benchmark Events are proud to bring you Benchmark One: A Team of 3 throwdown to carry you into the Holiday season!
Against a 7 Minute clock, teams will work together to complete the following sets of Cleans from the floor:
Rx Male: 135-185-205-225
Rx Female: 95-125-145-155
Scaled Male: 95-115-135-155
Scaled Female: 65-75-85-95
Masters Male: 115-155-185-205
Masters Female: 75-95-105-125
Any division of labor is allowed. Teams must complete the set of 40 before moving on to the set of 20, and then the set of 10.
With the remaining amount of time left on the 7 minute clock, teams will work to
complete as many reps of the final weight.
WOD 2 begins 3 minutes after the 7 minute clock expires.
Workout Starts 3 Minutes After WOD 1
Teams Will Have 14 Minutes to complete as many rounds and reps as possible
while alternating team members through complete rounds of:
9 Dumbbell Thrusters
12m/9f Calorie Assault Bike
Deadlift Weights: 255/175 (RX), 225/ 145(Mst) 185/125 (Scl)
Dumbbell Thruster Weights: 50/35 (RX/Mst), 35/20 (Scl) $200/Team , RX, Masters 40+, Scaled
WOD Weights/Movements By Division
All Runs performed as a team. However, team mates may begin performing reps before their entire team returns.
Time will be called when all three team members return from the final 450m run.
Wall Balls @20/14#
Toes To Bar
Box Height 30/24"
Kipping Handstand Push-ups
15' Rope Climbs with Clamp
Wall Balls @ 14/10#
Ab-Mat Sit Ups
Box Height 24/20" (Step Overs Allowed)
Hand Release Push Ups
x20 15' Rope Climbs with Clamp -OR- 100 KBS AM @ 55/35
Wall Balls @ 20/14#
150 Ab Mat Sit Ups -OR- 100 Toes To Bar
Box Height 24/20"
Kipping Handstand Push Up -OR- Hand Release Push Ups
x20 15' Rope Climb with Clamp
***Note, if a team chooses an "OR" option, the entire team must perform the same movement.
Once the workout starts, this selection may not change.
Top 2 teams from each division make it into the final. Double point value.
3 Rounds for Time:
Rd 1 - 21 Pull-up, 21 Power Snatch 75/55, 21 Calorie Row
Rd 2 - 15 Chest-to-Bar, 15 Power Snatch 115/85, 15 Calorie Row
Rd 3 - 9 Bar Muscle Up, 9 Power Snatch 155/105, 9 Calorie Row
Rd 1 - 21 Dumbbell Snatch 35/20, 21 Overhead Squat 75/55, 21 Calorie Row
Rd 2 - 15 Dumbbell 50/35, 15 Overhead Squat 95/65, 15 Calorie Row
Rd 3 - 9 Dumbell Snatch 70/50, 9 Overhead Squat 115/85, 9 Calorie Row
Athletes may divide the movements any way they choose in each round. However, once an athlete starts on a movement in a particular round, they must finish that movement (e.g. Athlete A starts CTB and must finish all 15 CTB with no help from team mates). Just because an athlete does the gymnastic/dumbbell snatch in Round 1 does not mean that athlete has to do the same movement category in Rounds 2 and 3.