And its Benchmarking Week Again....

Ladies and Gentlemen, the time has arrived for you to dust off your books and look at those numbers from 12 weeks ago so we can go and smash them out of the park. Testing this week will be carried out differently to previous benchmarks with training continuing as usual while attempting your personal bests. So one to two benchmarks in every class with all the olympic lifting to be done on Saturday at CrossFit Collingwood's Event.

You must complete the given benchmarks no matter the class you attend on the day. The coaches will ensure that. 
e.g. days benchmark includes a 500m Row and you come in for a Handstand Class - guess what?? You will do your row in that class. outside of that training will be as the coach prescribes.

Why have I changed the format this year?
Well mainly because I have a fair few of you who go weak at the knees when I mention Benchmarking...and I mean that in the literal sense and then you either don't show up for the week or revolt. 
This is me attempting to bridge the gap this year so more people can benchmark, because it is still nice to see improvements even when you don't care about that particular strength. 

As always, this is done within reason - if you would not like to benchmark at all - all you have to do is communicate that to the coach and he or she will dispense with you accordingly.

Sounds ominous because you will then get 100 burpees....NO I AM KIDDING!!!

Goodluck and HAIL HYDRA!

So Here goes.

Day 1 - Monday

LEGS:

complete 3 rounds of:
double unders x 30/ skips x 90
Push Ups x 10reps
duck walk x 20reps

strength:
13 min to find your:
1RM Front Squat 
then
Complete for time:
500m  Row

complete 3 rounds of:
Harop Curls x 5
Hyperextensions x 10 (+10s hold on last rep)