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BEST
CROSSFIT BENCHMARK WORKOUTS
See Where You Stack Up | Learn What You Must Improve | Experience Big Dawgs Testing
The Big Dawgs Benchmarks
Competitive Fitness requires strength, power, skill,
endurance, resilience, a strong mental game and plenty
of other factors under the hood.
Gymnastics
• 30 Muscle Up For Time + Max Unbroken
• 5 Minute Max Strict Pull-Up + 5 Minute Max Strict Handstand
Push-Up
Strength
• Back Squat + Neuromuscular Efficiency
• Press + Weighted Pull-Up
• Close Grip Bench Press
• Power Snatch
• Power Clean
• Thruster + Front Squat
• Clean Battery
• Snatch Battery
Mixed Modal
• 18 minute AMRAP
• 5 Rounds For Time
• Constant Variance
• Lactic Repeats
Cyclical Benchmarks
Row 30/30 x4
What is the test?
To execute the test, the athlete simply performs 4, 30 second all-out
bouts on the rower, resting 30 seconds on the erg. The athlete sets
the rower to 30/30 intervals to record accurate scores.
Secondarily, we’d like to see absolute scores of 335 pounds for males
and 235 pounds for females for sport-specific purposes.
For the AMRAP, we’d like to see 24 + reps for males and 32 + reps
for females due to Neuromuscular Efficiency differences.
Fair scores for males are 7-8:00. Fair scores for females are seven
and 7:30-8:30.
Poor scores for males are 8:00 plus, and poor scores for females
would be 8:30 plus.
Set 1: Set 4:
15 Wallballs, 20/14 lbs, 10/9’ 60 Double Unders
15 Kettlebell Swing, 55/35 lbs 15 Wallballs
15 Box Jump Step Down, 24”/20” 15 Hang Power Snatch
15 Hang Power Snatch, 75/55 lbs 15 Burpees
15 Burpees 15 Box Jump Step Down
60 Double Unders 15 Kettlebell Swing
Set 2: Set 5:
15 Hang Power Snatch 15 Box Jump Step Down
15 Burpees 60 Double Unders
60 Double Unders 15 Kettlebell Swing
15 Box Jump Step Down 15 Hang Power Snatch
15 Kettlebell Swing 15 Wallballs
15 Wallballs 15 Burpees
-5 Minutes Rest-
Set 3:
15 Hang Power Snatch
15 Burpees
60 Double Unders
15 Box Jump Step Down
15 Kettlebell Swing
15 Wallballs
-5 Minutes Rest-
Constant Variance (cont.)
Why is this test beneficial?
Constant Variance investigates repeatability of dynamic,
sport-specific, moderate to low load contractions through muscle
endurance and task variation adaptation. The modalities inside the
constant variance testing reflects moderate to lower loads, and higher
speed Mixed Modal aerobic testing.
250m Row
15 Kettlebell Swings, 70/53lbs
25 Burpees
15 Kettlebell Swings
250m Row
Next you will find a sample testing block for an athlete wanting to
understand their fitness at a deeper level. This testing cycle will allow
you to:
• See where you stack up against other CrossFit athletes
• Learn what you must improve to get better in the sport of fitness
• Experience what it’s like to go through a Big Dawgs Testing Cycle
Thursday
Testing Block: Week 1 Rest
Monday Friday
A. Back Squat, @30X1, build to a 1RM A. 18 min AMRAP
-rest 10 min- 15 box jumps step down 24/20”
B. Back Squat, @30X1, AMRAP at 85% of 1RM 12 shoulder to overhead 115/75#
C. For Time: 9 toes to bar
30 Ring Muscle Ups
*1st set max unbroken ____________
18 min AMRAP
_____________ _____________ ____________ ___________
Back Squat 1RM Back Squat 85% Unbroken rMU 30 rMU Saturday
A. Power Clean, build to a 1RM
Tuesday B. CGBP, build to a 1RM
A. Snatch, build to a 1RM C. 60 min Row for max meters
-rest 10 min-
B. Snatch, 25 reps for time @ 77% of 1RM ________________ ________________ ________________
Power Clean 1RM CGBP 1RM 60 min Row
_____________ _____________
Snatch 1RM Snatch 77%
Sunday
Rest
Wednesday
A. Lactic Repeats
For Time
250m row
15 KBS 2/1.5pd
25 burpees with overhead clap
15 KBS 2/1.5pd
250m row
-rest 12 min-
x 3 sets
Monday Friday
A. Clean, build to a 1RM A. Power Snatch, build to a 1RM
-rest 10 min- B. 5 Rounds For Time
B. Clean, 8 min AMRAP @ 90% 1RM 7 Power Snatch 155/105#
C. Row 500m x 2 for max meters 7 Kipping Handstand Push-Ups
Row 500m 14 Pistols
-rest 90 sec on erg-
Row 500m ___________ ___________
PS 1RM 5 RFT
_________ ___________ ______________ ______________
Clean 1RM Clean 90% Row 500m Set 1 Row 500m Set 2
Saturday
A. Strict Press, build to a 1RM
Tuesday B. Weighted Pull Up (pronated), build to a 1RM
Rest C. 5 min AMRAP
Strict Pull-Up
Wednesday -rest 2 min-
A. Constant Variance: D. 5 min AMRAP
A. 15 WB 20/14# to 10’/9’, B. 15 KBS 55/35#, C. Box Jump Step Strict HSPU
Down 24/20”, D. Hang Power Snatch 75/55#, E. 15 burpees, F. 60 E. Row 30/30 x 4 for max meters per set
DU
Set 1: A,B,C,D,E,F -Rest 5 Mins ___________ ___________ ___________ ___________ ___________
Set 2: D,E,F,C,B,A -Rest 5 Mins Press 1RM PU 1RM 5 min PU 5 min HSPU 30/30 Meters
Set 3: B,D,E,A,F,C -Rest 5 Mins
Set 4: F,A,D,E,C,B -Rest 5 Mins
Sunday
Set 5: C,F,B,D,A,E
A. Thruster, build to a 1RM
B. Front Squat, build to a 1RM
________________ ________________ ________________
C. 3K Run Time Trial
CV Set 1 CV Set 2 CV Set 3
_____________ _____________ _____________
________________ ________________
Thruster 1RM Front Squat 1RM 3K Run
CV Set 4 CV Set 5
Achieve Next Level Results
Going through the best fitness benchmark workouts
and why we use them will give you a leg up on your
training and thus your competition.
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