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
DT
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