What is baseline in CrossFit?

“Baseline,” as written, is a short chipper of a 500m row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups. “Baseline” is performed at an all out sprint to measure your level of fitness and your cardio endurance. Just like “Fran” and “Helen”, “Baseline” is another benchmark CrossFit WOD (Workout of the Day).

What is a good time for CrossFit baseline?

CrossFit Baseline WOD

In this baseline workout, the goal is to complete a 500-meter row followed by 40 air squats, 30 sit-ups, 20 push-ups and 10 pull-ups for time. By CrossFit standards an intermediate score is 7:15 for men, and 8:30 for women.

What are the CrossFit benchmark workouts?

Benchmark WODs

  • Annie. 50 – 40 – 30 – 20 – 10 For Time. Double Unders. Sit Ups.
  • Angie. 100 Pull Ups. 100 Push Ups. 100 Sit Ups. …
  • Barbara. 20 Pull Ups. 30 Push Ups. …
  • Chelsea. 5 Pull Ups. 10 Push Ups. …
  • Cindy. 5 Pull Ups. 10 Push Ups. …
  • Diane. 21 – 15 – 9 Reps. 225lb Deadlift. …
  • Elizabeth. 21 – 15 – 9 Reps. 135lb Clean. …
  • Eva. 5 rounds for time. Run 800m.
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What is a good time for Barbara CrossFit?

What is good time to beat for Barbara? Good time to beat for 1 round of Barbara ranges from 2:27 for a Regional level athlete up to 8:05 for a beginner. An advanced CrossFitter will have a good time to beat of 3:27.

What does Benchmark mean in CrossFit?

A: You’ve probably heard of the term benchmark. Whether it be CrossFit and maintaining a WOD, achieving a lower boy fat percentage on a body composition analysis, or a fitness test compromising of a series of bodyweight exercise repetitions to complete according to age/sex, benchmarks are simply the finish line.

How do you do a baseline fitness test?

Here’s how:

  1. Place a yardstick on the floor. …
  2. Place the soles of your feet even with the 15-inch (38-centimeter) mark on the yardstick.
  3. Slowly reach forward as far as you can, exhaling as you reach and holding the position for at least 1 second.
  4. Note the distance you reached.
  5. Repeat the test two more times.

What is the Fran in CrossFit?

WHO IS FRAN: Fran, as written, is a couplet of barbell thrusters (a front squat/push-press combo) and pull-ups. WHAT A FRAN LOOKS LIKE: Three rounds, 21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done for time.

Why do CrossFit WODs have girl names?

According to CrossFit Founder, Greg Glassman, he named the benchmark workouts after girls in similar way that storms are named after girls by the National Weather Service. He felt that, because these workouts are so physically demanding, they leave you feeling as if a storm had just hit you.

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What is Cindy CrossFit?

Cindy is a benchmark workout of the day (WOD). … The workout is an AMRAP 20 (as many reps as possible in 20 minutes) that consists of: 5 pull-ups. 10 push-ups. 15 air squats.

Why do CrossFit WODs have names?

To take it a step further, when Coach Glassman was asked why the benchmark CrossFit workouts were named after girls he replied, “According to the National Weather Service the use of short, distinctive given names in written as well as spoken communications are quicker and less subject to error than more cumbersome …

What is Annie CrossFit workout?

Her namesake workout was first posted on the CrossFit website as the workout of the day (WoD) on September 7, 2005, and it’s been a staple in CrossFit gyms ever since. Annie is completed as follows: 50-40-30-20-10 double-unders. 50-40-30-20-10 abmat sit-ups.

What is the Diane CrossFit workout?

Diane is a CrossFit benchmark WOD that combines heavy deadlifts with handstand push-ups, a more technical gymnastics movement. This workout is a test of lower body strength while also challenging your upper body and core strength in the handstand push-ups.

What is grace WOD?

What is Grace? Grace is a CrossFit Girl benchmark workout (WOD). Grace is also one of the best known CrossFit workouts. It is just 30 cleans and jerks for time with 135 lbs for men and 95 lbs for women. Grace may sound easy and maybe even not worth doing as it looks pretty short to be the workout of the day.

What are benchmark workouts?

A benchmark workout is basically a custom fitness assessment — on repeat. … Typically, a benchmark workout includes a single exercise (max-rep push-ups, a 2K row or vertical jump, for example) or a variety of exercises (any mix of strength, cardio and/or gymnastics movements are fair game).

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Why is benchmark important?

Benchmarking is an important tool that companies can use to stay up-to-date with trends within their industry related to sales, customer service and more. Using the benchmarking process, organizations can determine the best standard of performance based on other companies’ success.

What is a benchmark run?

The benchmark run is a 2 minute warm-up, 5 minute run and a 2 minute cooling down, regardless of the chosen distance. After the benchmark your virtual coach will determine the workouts for the coming week based on the 5 minute run.