CrossFit New England Benchmark WOD
- AMRAP in 27 minutes
- From 0:00-10:00:
- 1 mile Run
- Max Clean-and-Jerks (135/95 lb)
- Rest from 10:00-13:00
- From 13:00-20:00:
- 800 meter Run
- Max Power Snatches (115/80 lb)
- Rest from 20:00-23:00
- From 23:00-27:00:
- 400 meter Run
- Max Thrusters (95/65 lb)
In this benchmark workout, athletes are working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run (with an 8:30 time cap – if athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell). Following the mile run, they will complete as man clean and jerks as possible with the remaining time. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The three barbell movement are the scores, all scored separately. Athletes should change out weight and record scores up during rest periods.
Immediate transitions to the barbell is the most important part of this workout. To accomplish this, finding something close to a 2 mile race pace will allow athletes to start knocking out reps when they get in the door. Seconds are lost getting water or chalking up if the runs are pushed too hard. When athletes are on the first two barbells, small sets or fast singles are most likely the best option. Similar to Grace and Isabel in the past few weeks, whatever keeps athletes moving forward is the best option. Finding a pace that we won’t slow down on will allow for the best score on each round. Due to the nature of the thrusters, holding on for a couple larger sets will minimize the amount of transitions and time the bar is on the floor.
Scaling: Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.
CFNE is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.