Items22The creator’s order
- 1
Fran (CrossFit benchmark workout)21-15-9 thrusters (95 lb, 65 lb for women) and pull-ups, for time.
The score members compare first, and for good reason: the light thruster and falling reps make it a pure test of how long you can keep cycling a barbell and a bar while your lungs and legs burn. Bigger athletes usually lose time on…0 - 2
Grace (CrossFit benchmark workout)30 clean and jerks (135 lb, 95 lb for women), for time.
One movement and nowhere to hide. Grace measures whether your clean and jerk holds together when you are breathing hard, so it rewards efficient singles, quick resets and a reliable jerk more than raw strength. CrossFit suggests treating it…0 - 3
Isabel (CrossFit benchmark workout)30 snatches (135 lb, 95 lb for women), for time.
When CrossFit introduced Isabel in 2004 it called her Grace's best friend, and the two make a revealing pair. Where Grace asks how well you clean and jerk under fatigue, Isabel asks the same of the snatch, the more technical lift, so poor positions…0 - 4
Amanda (CrossFit benchmark workout)9-7-5 ring muscle-ups and snatches (135 lb, 95 lb for women), for time.
Only 42 reps, but every one is a high-skill movement. Amanda opened the 2010 CrossFit Games in honor of Amanda Miller, a 2009 Games athlete who had died that April, and it remains a sharp check on whether muscle-ups and a…0 - 5
Diane (CrossFit benchmark workout)21-15-9 deadlifts (225 lb, 155 lb for women) and handstand push-ups, for time.
Diane pairs the heaviest hinge among the classic couplets with the hardest bodyweight press, so it splits athletes cleanly: strong lifters tend to stall upside down, while skilled gymnasts find 225 lb deadlifts in high…0 - 6
Elizabeth (CrossFit benchmark workout)21-15-9 cleans (135 lb, 95 lb for women) and ring dips, for time.
The least celebrated of the original barbell couplets, and arguably the most humbling. Forty-five cleans tax the posterior chain and grip, then ring dips demand shoulder stability that many athletes discover they lack only once the…0 - 7
Helen (CrossFit benchmark workout)3 rounds of a 400 m run, 21 kettlebell swings (53 lb, 35 lb for women) and 12 pull-ups, for time.
The first classic benchmark to include running, and the most balanced: a monostructural piece, a hip-driven swing and a pull, so no single strength carries you. It is a good read on general engine and…0 - 8
Cindy (CrossFit benchmark workout)As many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats.
The friendliest way into the benchmarks, because the clock is fixed and nobody gets left behind: everyone stops at 20 minutes and the score is rounds. That makes it a clean measure of bodyweight muscular…0 - 9
Karen (CrossFit benchmark workout)150 wall-ball shots for time: 20 lb ball to a 10 ft target, or 14 lb to 9 ft for women.
On paper it is the simplest workout here; in practice it is a test of how well you manage high-volume squatting when your legs and lungs both want to stop. The score depends far more on a sensible set-and-rest…0 - 10
Annie (CrossFit benchmark workout)50-40-30-20-10 double-unders and sit-ups, for time.
Named after CrossFit pioneer Annie Sakamoto, this is a coordination test dressed up as a sprint. If your double-unders are reliable the sit-ups become the limiting factor; if they are not, tripping on the rope decides everything. That makes Annie…0
