Benchmark Friday

"Jackie"

1000m Row

50 Thrusters  45#

30 Pull Ups

Then.

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  There are no big mysteries to these benchmark workouts. There is a fairly high skill level involved in both (rowing, pull ups and double unders), but there is no real load to move other than your own bodyweight.  One time through as fast as you can and you're done. Use an empty bar for the thrusters and the sit ups can be done any way you'd like ( anchored, ab mat or GHD ).

Dave Newman, creator of Rx Smart Gear's Rx Jump Ropes, is not only a top notch gymnastics coach, but a very high caliber CrossFit athlete. He has nothing but positive things to say to all he competes against, workouts with and who want to know about fitness in general and CrossFit in particular.  He's a great asset to CFEC and continues to perform at a very high level at the ripe age of 41. Like the saying goes, "Old Guys Rule."  Go get 'em, Dave.