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Friday April 7, 2017 CrossFit Stapleton- Denver, CO

Baseline WOD Test DAY!!!!!!

“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).

These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed.

If you are improving at the benchmarks, you’re getting fitter and developing athletically. Use “Baseline” as a measure of fitness now and as a benchmark that can be monitored over time to record an increase in power.

Standards of Movements:

Squats – Squat below parallel. This means getting your hip crease below your knee crease.
Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.
Push Ups – Chest to deck. Enough said. Your belly isn’t your stomach.
Pull Ups – Chin over bar. Full extension at the bottom.

Credit- Men’s Fitness:





Quarterly Test Day !!! YAY.

A. For Time:

500m row

40 AIr Squats

30 Sit-up

20 Push-ups

10 Strict Pull-ups (or RRs)

B. One Rep Max:

Snatch or Clean and Jerk (they pick)



Bootcamp Baseline – For Time:

A. The Bootcamp Baseline WOD – For Time:

500m Run

40 Air Squats

30 Sit-ups

20 Push-ups

10 Strict Pull-ups (ring rows)

20 Push-ups

30 Sit-ups

40 Air Squats

500m Run

B. Establish Your 1RM:

Max Box Jump Height

Max time in High Plank (no breaking on elbows)



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