Benchmark workouts CrossFit

CrossFits Benchmark workouts "will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name"

Chelsea is a 30 Minute EMOM. An EMOM, stands for, Every minute on the minute and you are required to complete a certain amount of workout each minute for the duration.


for 30 Minutes... complete every minute

5 Pull ups+ 10 Push ups + 15 Air Squats

"Chelsea timed out at 40 seconds of work for most followed by 20 seconds of rest repeated for up to 30 minutes. At 40 seconds “on” and 20 “off” this is an anaerobic interval with an abbreviated rest, which imparts a strong aerobic flavor. This is a hybrid interval like our Tabata interval."

Completing Chelsea is something anyone can do with scaling options like:

30 x EMOM

5 Ring rows + 10 Knee push ups + 15 Air Squats


3 Ring Rows + 6 Knee push ups + 9 Squats

*IMAGE above right: Pregnant Hannah completing ring rows instead of pull ups.

Whilst the workout appears to demand of you 30 Minutes of pull ups, push ups and squats, we as CrossFit coaches know the importance of scaling (adapting) the workout to make it a valuable training day, is important. Adapting or scaling workouts allows members to participate with high intensity and therefor creating improvements in their fitness and work capacity. Improvements in fitness and work capacity leads to gains (progress) and that will eventually allow you to get better results in this benchmark workout.

By repeating named CrossFit workouts like #Chelsea, #Fran, #Annie, #Diane and #Jackie we can test and compare your fitness results and follow your progress. It allows us as coaches to notice what's improving and what isn't and shed light on where the gap is in your training. Maybe something you are avoiding like better nutrition, more sleep or simply needing to up your intensity during the workouts to facilitate better improvement. Its also a great way to notice improvement and that helps us to stay motivated and focused.

TO read more of CrossFit Benchmark girls go here

To BOOK a class with us, head to our schedule

FIX your rowing errors before you try the benchmark workout JACKIE

For time:

1000m Row

50 thrusters 20/15kg (20kg for men, 15kg for women)

30 pull ups

Rowing FIX

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