If you’re a long time CrossFitter, chances are you already know what the benchmark workouts are. For some that are just starting out, this might be the first time you’ve heard that term. Greg Gassman released these 6 benchmark workouts in 2003. “In Benchmark Workouts, Coach Greg Glassman describes and examines six of Crossfit’s benchmark “girl” workouts: Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.” (CrossFit Journal).
Our intent is two-fold in examining these workouts. First, these workouts, being exemplars of the CrossFit ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these six workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name.
Our first six benchmark workouts are split evenly between two distinct thematic groups. The first three workouts are comprised entirely of push-ups, pullups, sit-ups, and squats while the second group is distinguished by couplets of fundamental weightlifting and calisthenic or gymnastic elements. Each is scored by time.
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The benchmark workouts were created to test and retest your fitness. The same goes for keeping a log book or recording your workout in beyond the whiteboard. If a repeat workout comes up, it’s a great opportunity to see how far you’ve come!