Announcing the Defiance Benchmark Series!

There back

The 2020/21 Benchmark Series kicks off in two weeks!

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When is the first week of testing?

Monday October 19th – Saturday, October 24th

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What are the workouts?

MONDAY

“Jackie“

1000 meter row
50 Thruster (45/35)
30 pull-ups
♀ 35 lb. ♂ 45 lb.

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TUESDAY

Grace
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.

OR

Isabel
30 snatches for time
♀ 95 lb. ♂ 135 lb.

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WEDNESDAY

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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THURSDAY

Push Press
7-7-7-7-7
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Then
Max Rep Handstand push up

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FRIDAY

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

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SATURDAY

Deadlift
3-3-3-3-3 reps

Then:

Run 1 mile TT

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‍Should I do all six workouts?

No, we don’t recommend it. We recommend you pick 3-5 workouts and aim to hit them for all four quarters of testing. The workouts will always be programmed in the same order, Monday through Saturday to help you plan. Remember – pick the ones you maybe DON’T like or want to do if you want to test and develop your all round fitness this year!

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Why do we test benchmark workouts?

We want your fitness to have a broad and varied structure. We all know what we are good at, but we will definitely benefit by challenging ourselves with the workouts that we maybe don't like or feel are not in our wheelhouse. These workouts have been around a long time and many of us have tested them before (or avoided certain ones) but we can get a pretty good idea of how well rounded we are as athletes and human beings.

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What if I’ll be sore from one of the workouts I’m testing?

Yes, you may find that you’re a little sore or fatigued by the time you get to Saturday’s workout. That’s OK. That’s real life, that’s GPP. We know in life that not everything is perfect all the time and this is true inside the gym too. You can't always test things in the perfect time or when we are fully fresh. We all have jobs and other things outside the gym that require our time. Just show up, do your best and see how we can improve next time.

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Which workouts should I test?

In CrossFit and general physical preparedness, it’s the development of our weaknesses, not our strengths, that make us better.

Test the ones you would most likely avoid or skip. We all have favourite workouts and things we dislike but the only way to improve the stuff we don't lik eis to embrace it and challenge ourselves.

What about my scores?

All the workouts will be pre loaded into Beyond the Whiteboard as they are daily. You just have to show up to class as normal, go through class with coach crush the workout then log your scores in Beyond the Whiteboard.

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