• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups
In this CrossFit benchmark workout, athletes will be moving an empty barbell, or something light enough that they could compete 50+ repetitions unbroken when fresh. Within the workout, we are looking to get these done in 1-2 sets. There is the option to use empty barbells or training bars with plates on them to help avoid empty bars being dropped on the floor. If short on rowers, stagger by 4-5 minutes.
***THE WHY:* **
Many of the CrossFit Benchmark workouts are relatively short. Fran, Grace, Isabel, and Jackie are all workouts that take up less than 10 minutes of class, but ones that leave athletes laying on the floor for quite a while. There are many reasons why we build in these short workouts within a week of programming. These short benchmarks are super effective, allow athletes to track their health and fitness over time, and give coaches additional time to give a post-class talk. Coaches who talk only about the X’s and O’s of CrossFit (the movements, mobility, etc.) are transactional coaches. These coaches don’t hold as much value in athletes lives as a transformational coach. Transformational coaches go beyond the movements and have a true desire to build better people, not just better athletes. Today, even though it may be outside of your comfort zone, give a talk or have a chat about something other than CrossFit movements. It could be nutrition, accountability, mental toughness, or anything you want. It doesn’t have to be perfect. Getting in the habit of giving these once a week will challenge you to expand your knowledge base in order to better those around you. Chase that excellence.