2020 RCF Benchmark Series

In 2020, we are introducing our very own Benchmark series. These workouts are tailored to the data collected from workouts over the last year. Colter has come up with 12 workouts that reflect the most beneficial to improve on. We will do one of these workouts a month and retest these on a continuing basis.

Part of the value CrossFit as a fitness program is the ability to test improvements beyond the numbers that appear on the bathroom scale.

Every benchmark this year has a specific intention behind it that we are looking to test and improve on. Try your best to get these done and logged and showup to retest them, it is such valuable information and helps Colter tailor the gym programming to provide the most benefit possible to you.

The first of these workouts is designed to test 3 things.

January’s RCF Benchmark:

3 rounds for time:

• 10 Double KB C&J • 50 Air Squats

The first being your proficiency doing the Double Kettlebell Clean and Jerks. We have been working in these quite a bit lately and will continue to do so. These are a great way to help you get stronger and build a better engine.

The second is working on both your form and efficiency at air squats. Squats are a fundamental movement in CrossFit, so building the ability to do them correctly and efficiently is an important building block in getting more fit.

The third thing we are testing here is your ability to continuously work for anywhere from 7 to 10 minutes with little rest. This is a great time domain because you really have to understand how to pace yourself right at redline and hold yourself to that pace for longer than is really comfortable. Knowing what pace to set and how long you can maintain a certain pace is another vital skill in CrossFit.

2020 RCF Benchmark Series Workouts

January

3 rounds for time:

• 10 Double KB CnJ

• 50 Air Squats

Virtuosity (53/35)

Vitality (44/25)

Longevity use weights that allow for good form

February

For total load: Deadlift 2-2-2-2-2-2

March

For Time

• 100 Russian KBS

Virtuosity (70/45)

Vitality (53/35)

Longevity use weights that allow for good form

April

For total load: Backsquat 2-2-2-2-2-2

May

For Time:

• 30 Wallballs

• 50 Sit-ups

• 30 Wallballs

• 40 Sit-ups

• 30 Wallballs

• 30 Sit-ups

• 30 Wallballs

• 20 Sit-ups

• 30 Wallballs

• 10 Sit-ups

Virtuosity (20/15) GHD sit-ups

Vitality (20/15) Ab-Mat Sit-ups

Longevity (15/12) Ab-Mat Sit-Ups

June

For total load: Strict Press 2-2-2-2-2-2

July

Helen

3 rounds for time of:

• 400m run

• 21 Kettlebell Swings

• 12 Pull-ups

Virtuosity – Helen+ (70/45) do 5 Muscle Ups per round

Vitality (53/35)

Longevity use weights that allow for good form, do ring rows or jumping pullups

August

For time:

• 30 right arm KB Snatch

• 800m Run

• 30 left arm KB Snatch

Virtuosity (70/45)

Vitality (53/35)

Longevity use weights that allow for good form

September

Five rounds for time:

• 12 Deadlift

• 9 Hang power clean

• 6 Push jerk

Virtuosity 155/105

Vitality 115/75

Longevity use weights that allow for good form

October

5 Rounds for time:

• 15/12 Cal Assault Bike

• 10 Burpees

Virtuosity and Vitality: as written

Longevity: 5 Rounds 12/9 Cal Bike 7 Burpees

November

5 Rounds for time:

• 50 double-unders

• 15 Push Press

• 10 Toes-to-bar

Virtuosity (75/55)

Vitality (55/45)

Longevity use weights that allow for good form

December

2K Row

Rest 5min

2K Row