Health & Wellness Blog

In House Benchmarking Comp…..To Kick off the Performance Squad


To kick off our Performance Squad we encourage the AZ community to get along to participate in a fun, informal competition format. The format will be challenging, but catered to athletes of varying levels….All athletes are welcome and encouraged to attend.

If you don’t want to be part of the action we’re after some helpers to judge, please put your name down on the whiteboard.

Benchmarking Comp Overview

Benchmarking Comp will be ran over 2 days/sessions  Friday 10th  June at 5.30pm and Saturday 11th June at 7am (this will be the 7am class for that day). We anticipate these sessions to run for 2 hours each, depending on numbers


The Friday morning class will run as normal 5.30am – 6.30am.

Baseline Testing 

Over the 2 sessions we will be doing baseline testing to see who meets the required standards to be part of the Performance Squad.

Regardless if you are close to the Performance Squad Standards or not, we encourage all athletes to get along for testing, as you know there is no judging just supporting and encouraging in the AZ – There is a scaled option for each of the events over the 2 sessions.

“What you wish to improve must be measured”

Benchmark Testing

Day 1

Event 1

Take 25mins to build to a Clean & Jerk single & Snatch single

Performance Squad Standards: C&J BW, Snatch 70% BW

Event 2 – Starts at 0:00 on the clock

For time: Row 2k

Scaled: 1k

Performance Squad Standard: 7mins/8:30mins

Event 3 – Starts at 12:00 on the running clock

3 Rounds

3 Bar Muscle Ups

9 Thrusters 40kg, 25kg

Scaled: 5 Pull Ups or 10 Ring Rows, 10 D.B Thrusters 12.5kg e.s, 7kg e.s

Performance Squad Standard: 9 mins

Day 2

Event 1

Take 20mins to build to a Deadlift single and Back Squat single

Performance Squad Standard: DL 1.75/1.5 x BW, Back Squat: 1.5 x BW, L BW

Event 2 – Starts at 0:00 on the clock

Row repeatability Test = Row 500m Rest 90 sec Row 500m

Performance Squad Standard: 3:10/3:35 (4 sec variance between 1 & 2).

Event 3 – Starts at 12:00

Complete as many rounds and reps as possible in 15mins of:

5/3 Strict Handstand Push-Ups

10 Chest to Bar Pull-Ups

50 Double Unders

Performance Squad Standard: 4/3 rounds

Scaling Option: 5 Strict Press 12.5kg e.s, 7kg e.s, 10 ring rows, 150 singles

Click here to read about the CrossFit Newstead Performance Squad


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