Benchmark Workouts CrossFit are a great way to measure your progress and see how well you’re doing. By following these workouts, you can increase your strength and endurance while reducing your risk of injury.
If you’re new to the CrossFit game, read on to learn more about benchmark workouts.
What are Benchmark Workouts CrossFit?
Without knowing your starting point, it can be difficult to know where you’re going. To give you a clear sense of your starting point so you can easily see progress and feel successful as you work hard, week after week, is the goal of what experts refer to as a “benchmark workout.”
A benchmark workout typically consists of one exercise (for example, max-rep push-ups, a 2K row, or a vertical jump) or a combination of exercises (any combination of strength, cardio, and/or gymnastics movements is acceptable).
In either case, it aims to simultaneously assess various aspects of fitness, including strength, speed, and skill.
A benchmark workout can be performed at any time, but they work best as a starting point before beginning a new training regimen or goal and as a way to keep you motivated as you move forward with it.
Benchmark Workouts Crossfit: What to Expect
You should notice a significant improvement after those six weeks of training. But, according to experts, what counts as “significant” depends on your fitness background. After six weeks, even if you’ve never performed more than three push-ups, you might be able to perform 15 or 20.
However, a person who has been performing push-ups for a long time might only see a small improvement because their starting point was already high.
Consider it a sign that your training is neglecting something if you don’t notice much of a change, advises Clayton. For instance, if your training has mainly consisted of distance runs and your 5K benchmark pace hasn’t changed, you should add speedwork or hill sprints to become a faster, stronger runner.
The great thing about benchmarks is that they let you see how real your journey is, allowing you to make necessary adjustments and continue to succeed.
Top 4 Benchmark Workouts Crossfit
1. The Bear Complex
How to do it:
A repetition of the “Bear Complex” consists of five movements. For one round, complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground).
Continually increase the weight and rest between rounds to complete five unbroken rounds. Between rounds, rest as needed. Loads cannot be changed mid-round.
5 Rounds For Load:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
Complete 7 Unbroken Sets of this Barbell complex.
2. Fat Amy
How to do it:
You won’t likely experience significant muscle fatigue at any point during a challenging WOD like “Fat Amy” because there are so many different movements. Take advantage of that and move quickly and uninterruptedly as you can.
So that you don’t waste time trying to figure out what the next movement is or how many reps you need to complete, write the WOD in large letters or numbers on the whiteboard.
For Time:
- 50 Air Squats
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 30 Lunges (alternating legs)
- 10 Burpees
- 20 Kettlebell Swings (1.5/1 pood)
- 10 Burpees
- 10 meter Bear Crawl
- 10 Burpees
- 20 Kettlebell Swings (1.5/1 pood)
- 10 Burpees
- 30 Lunges (alternating legs)
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 Air Squats
3. Filthy Fifty
How to do it:
Execute all 500 repetitions in the manner described above. For instance, complete all 50 box jumps before starting the 50 jumping pull-ups.
For Time:
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses (45/35 lb)
- 50 Back Extensions
- 50 Wall Ball Shots (20/14 lb)
- 50 Burpees
- 50 Double-Unders
4. “DEATH BY…ANYTHING”
How to do it:
Pick any single action (Thrusters, Pull-ups, Burpees, Rope Climbs, Cleans,,, etc.). Afterward, perform one repetition every minute on the minute (EMOM).
Starting at the top of the minute and continuing with one repetition every minute after that (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). The athlete continues as long as they can until they are no longer able to finish the prescribed number of reps in under a minute.
For as Long as Possible:
- 1 Rep in the first minute
- 2 Reps in the second minute
- 3 Reps in the third minute
- etc.
Best Way to Appproach Benchmark Workouts CrossFit
Experts recommend incorporating benchmarks into your journey at three different points:
- when you’re just getting started or returning from a break (to establish a baseline)
- when you’ve been following the same routine for some time and need to check in (to determine whether you’re actually progressing), and
- when you’re attempting to improve a particular skill (so you can track even tiny advancements).
There are three guidelines to follow to ensure you get the most out of a benchmark test, regardless of what motivated you to take it. Firstly, go all out. Second, with each attempt, note your score (your time, reps, weight, or whatever marker you’re testing).
Third, when you return to the workout, leave it alone. You’re putting your abilities to the test, according to experts. You must leave nothing on the table, keep a record, and be consistent if you want to have the most accurate understanding possible of that.
The best benchmark exercises typically include a variety of the six basic movement patterns—squat, hinge, lunge, push, pull, and carry—as well as many compound movements, which work multiple joints and muscle groups simultaneously.
To be clear, performing your benchmark should not be the only part of your training regimen.
According to experts, a holistic program should focus on the areas and muscle groups that support the desired movements, such as core and glute strengthening for running and grip work for pull-ups, in addition to the desired movements themselves.
By doing this, you increase your chances of seeing improvement each time you complete the benchmark workout for the second, third, or tenth time (there is no upper limit).
Benchmark Workouts CrossFit: Summary
Benchmark workouts can help athletes achieve better health and fitness. By incorporating a variety of exercises into their routine, athletes can improve their overall performance.
The workouts are challenging and provide plenty of variety, making it a great way to burn calories and improve fitness.