Benchmark lift/W.O.D., Endurance, and GOAT Thursday 5/16/19


Benchmark lift/W.O.D., Endurance, and GOAT Thursday 5/16/19

CFR Apparel Deadline in 2 days! Grab the binder on the front desk, check out some samples and pre-order what you want!

Remember for shirts we have tank tops, muscle tanks, unisex and women’ t shirt options. For pants we have capri yoga pants, and full yoga pants. For shorts we have men’s and women’s workout shorts, running shorts, and spandex shorts!


“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead urinated on by the prison guards for their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited another jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Snatch – 18 minutes

Build to Heavy Single Snatch (you may squat or power)

  • Athletes will have 15 minutes to build to their heavy single Power or Squat Snatch
  • Coaches -this is our time to coach, as it becomes more difficult in a fast paced benchmark
  • Make it a point to get around to everyone

Benchmark W.O.D. – 10 minute cap

*Anytime you see a workout with the words “benchmark” next to it, make sure to post your score, as you’ll see these workouts again and be able to compare your fitness over time.

For Time:
30 Power Snatches 135/95


  • CrossFit Benchmark Workout
  • Looking to choose a weight that gets us about a 4-5 minute workout
  • This works out to a minimum of 6 reps on the minute, or 1 rep every 10 seconds


  • We’ll have an opportunity to refine power snatch technique in our strength portion
  • Going heavy here, but looking to move exceptionally well

No Feet
The goal of the no feet power snatch is to help athletes get under the bar instead of jumping the feet wide. We’ll start with feet in the receiving position and keep them there throughout the whole movement. By “keeping our feet in cement”, we train ourselves to send the hips back and down instead of sending the feet excessively wide.

Power Snatch + Overhead Squat
To further dial in our receiving position, we’ll complete a regular power snatch (able to move the feet) followed by an overhead squat. If we jumped our feet to the right width, it should be a stance we feel comfortable overhead squatting from. We like the saying, “a failed power snatch is a squat snatch.” This means that athletes got too far under the bar instead of star-fishing the feet.

Coaches – Movement Prep if needed
5 “No Feet” Power Snatches
5 Power Snatch + Overhead Squats
5 Power Snatches


  • Looking to choose the option that keeps the bar in motion as much as possible
  • The less is more approach here can be valuable in chipping away at these reps


  • Singles
  • 10 Sets of 3
  • 6 Sets of 5
  • 5 Sets of 6
  • 8-7-6-5-4
  • 8-8-7-7

CFR Endurance WOD – 35 minutes

Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 35 minutes

As many rounds + reps as possible in 35 minutes of…

400m Med Ball run 30/20 (10m = 1 rep)
40/30 Calorie Row
40/30 Calorie Bike
40/30 Calorie Ski Erg
40 Power Snatches 75/55

*When adding up your score, if caught on the run, estimate where you were when time expired. Every 10m= 1 rep

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful.No right or wrong answer here.

Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout. This makes for a smoothly run class on the day of.

There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.

Practice Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 2-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 5 Power or Squat Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 15/12 Calorie Row
Even Minutes: 12 Burpees

Every minute on the minute for 20 minutes complete…
Odd: Movement 1
Even: Movement 2

Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics

No strategy for this as today is a focused practice session. The only think to keep in mind is the “why” behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days.