Benchmark Workouts

By Greg Glassman

In Reference, Workouts

September 01, 2003

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In Benchmark Workouts, Coach Greg Glassman describes and examines six of Crossfit’s benchmark “girl” workouts: Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.

The first three workouts (Angie, Barbara and Chelsea) are super simple, very tough, and dramatically reinforce the pull-up. Yet each presents a different metabolic challenge. With Angie, the work becomes steadier as the workout progresses. With Barbara, each round takes a little longer and consequently increases aerobic demands while the rest remains constant. With Chelsea, the rest shrinks as each round takes longer and longer to complete.

The second three workouts (Diane, Elizabeth and Fran) are timed, three round couplets of fundamental weightlifting and calisthenic elements. Diane consists of deadlifts and handstand push-ups. Elizabeth is constructed of hang cleans and ring dips. Fran is built from our “thruster” and pull-ups. These three workouts capture much of the spirit of CrossFit. Each workout not only combines weightlifting and a calisthenic element but they are powerful whole body workouts containing functional hip, pushing, and pulling movements as well.

The crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them.

For each of the girls, the workout requires that you complete the requisite number of reps for each exercise before moving to the next exercise. You can attack them in any way you choose, but do not roll on to the next exercise until the specified numbers of reps are completed.

If you are doing the Workout of the Day (WOD), you are training for these workouts. Doing the WOD and applying yourself 100% to these workouts when they come around is enough and if you are improving at these you are becoming fitter.

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1 Comment on “Benchmark Workouts”

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wrote …

This should be required reading for all Crossfitters.

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