Table 1 Description of standards for five common benchmark workouts
From: Normative Values for Self-Reported Benchmark Workout Scores in CrossFit® Practitioners
Name | Workout | Repetitions scheme | Exercises | Male standards | Female standards | Scoring |
|---|---|---|---|---|---|---|
Fran | 3 consecutive rounds | Round 1 = 21 repetitions | •Thrusters | 43.1 kg | 24.5 kg | TTC (± 0.1 s) |
Round 2 = 15 repetitions | •Pull-ups | |||||
Round 3 = 9 repetitions | ||||||
Filthy 50 | 1 continuous circuit | 50 repetitions for each exercise | •Box jumps | 0.6 m box | TTC (± 0.1 min) | |
•Jumping pull-ups | Bar height set at a height equal to mid-forearm of fully extended shoulders and elbows | |||||
•“American” kettlebell swings | 16.4 kg | |||||
•Walking lunges | ||||||
•Knees-to-elbows | ||||||
•Push press | 20.4 kg | 13.6 kg | ||||
•Back extensions | ||||||
•Wall-ball shots | 9.1 kg, 3 m target | 6.4 kg, 2.7 m target | ||||
•Burpees | ||||||
•Double-unders | ||||||
Helen | 1 continuous circuit completed three times in succession | 400 m | •Sprint | TTC (± 0.1 min) | ||
21 repetitions | •“American” kettlebell swings | 24.0 kg | ||||
12 repetitions | •Pull-ups | |||||
Grace | 1 round | 30 repetitions | •Clean and jerks | 61.2 kg | 43.1 kg | TTC (± 0.1 s) |
Fight Gone Bad | 3 rounds of five 1-min stations with each round separated by a 1-min rest period | AMRAP | •Wall-ball shots | 9.1 kg, 3 m Target | 6.4 kg, 2.7 m Target | Total repetitions |
•Sumo deadlift high-pull | 34.0 kg | 24.9 kg | ||||
•Box jumps | 0.5 m box | |||||
•Push press | 34.0 kg | 24.9 kg | ||||
1 cal = 1 repetition | •Ergometer rowing for calories | |||||