Benchmark WOD / Rules

A Benchmark WOD is a workout where you can collect measurable, repeatable data, to track your fitness and progress. Benchmark WOD’s make irregular appearances in the “Workout of the Day.” There are many standard Benchmark WODs in the CrossFit Community, and many gyms design their own unique Benchmark WODs. At AK CrossFit, we have a “Benchmark Board” where we post the top 5 female and top 5 male scores for each Benchmark. If you’d like to try to get your name up on the board, here are the rules:

WOD (or MAX) must be witnessed in its entirety by an AKCF Level 1 Trainer.
WOD must be performed as RX.
All movements must be done to CrossFit standards (see below).
If a movement is not performed to the CrossFit standard, the trainer will give you a warning. The second time this happens, the rep will not count and you will be required to repeat the rep before you move on. The third time this happens, you will be assessed a 3 rep penalty. The 3-rep penalty will include the rep you missed, and THEN do 3 more.
If you miss a benchmark and would like to do a makeup, please see a trainer to schedule a makeup.

Click on the Movement below to get an explanation…

Overhead Squat

For the overhead squat, take the barbell from the floor, not a rack. The movement starts with the barbell over head (elbows locked out and arm blocking the ear). The hips must pass below the level of the knees at the bottom. At the top there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). You may squat-snatch directly into the overhead squat if you meet the above requirements, but that is not required.

Front Squat

Take the barbell from the floor, not a rack. The movement starts with the barbell racked on the shoulders with the upper arm parallel to the ground. With the bar racked, squat until the hips pass below the level of the knees at the bottom. At the top there must be full lockout of the knees, hips, and elbows with the barbell staying in the racked position the entire time.

Squat

Starting with an extended body lower until the crease of the hip is clearly seen below the knee, before raising again.

Press

Barbell starts racked on shoulders and ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm. There can be no movement from the waist down (knees may not bend at all).

Push Press

Barbell starts racked on shoulders. Athlete will perform a slight dip no lower then 4” and ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.

Push Jerk

The athlete must begin with the bar in ‘rack’ position on their shoulders. Unless dictated by the referee, they may choose either a Push Jerk or Split jerk, but must end the movement with the bar over the shoulders and hips, feet parallel, with the elbows, shoulders, hips, and knees in line and locked out.

Deadlift

For the deadlift, full extension of the knees and hips must be reached with the shoulders behind the bar at the top.

Ground-to-Overhead

Range of motion begins with Bar on the ground. From here athlete can complete movement by either doing a clean and jerk or snatch. The movement will be complete when the athlete locks out the weight overhead with fully extended (open) arms, hips and knees with their feet in the same plane. Judges will count rep when above criteria is met.

SDHP

Weight must start on the floor and end at full knee and hip extension with the barbell at collar bone level and elbows above the bar at all time.

Snatch

The weight must begin on the ground and then is taken to overhead through a full squat. Movement flows without pause into the full snatch/overhead position with hip clearly below parallel. The rep is complete when athlete stands up with bar and arms locked overhead. Note: Athlete may catch the rep high and ride it down into a full receive. If there is a pause, then no rep.

Power Clean

Every rep will begin with the weight on the ground. You do not have to reach a full depth squat during the rep. The rep is complete once you have risen from the catch of the weight into a fully upright position, knees fully extended and hips fully extended, with the weight supported on the front of the body.

Clean / Full Squat Clean

Every rep will begin with the weight on the ground. Each rep will include a full squat, hip crease lower than the top of the knee, with the weight supported on the front of the torso. The rep is complete once you have risen from the full squat into a fully upright position, knees fully extended and hips fully extended, with the weight supported on the front of the body.

Walking Lunges

Knee should kiss the ground on the bottom. Full extension of the knee and hip at the top.

Situp

The athlete’s shoulders must touch the ground on every repetition (or achieve a position parallel to the floor if using the GHR) and end in a vertical torso.

Hand Stand Push Up

From a vertical position on the wall, the athlete descends – using only their arms – to the point where their head makes contact with the floor. The athlete may face the wall, or face away at their preference. The arms must achieve full lockout of the elbows on every repetition

Knees to Elbows

From a full hang, with knees behind the hips, the athlete’s knees must travel in one motion and touch the elbows or beyond. Kipping is allowed.

Toes 2 Bar

Athlete must start from a hanging position, supported by hands, on the bar with hip fully open and feet not touching. (No kicking from ground or box) Rep will be complete when athlete’s feet make contact with the bar their hands are on. Feet must touch between hands for rep to count.

Burpees

Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground. At the top the athlete will jump and clap the hands overhead (arms blocking ears). During the jump the torso must be vertical.

Muscle-Up

Starting from a hang, raise yourself up and extend your arms to extension.

Chest-to-Bar Pull-ups

Starting from an extended arm raising the body until the chest touches the bar (from sternum to clavicle).

Pullups

All pull-ups must start from a dead hang (elbows completely extended) and end with chin above the bar. Any pull-up variation is acceptable as long as it meets the defined range of motion.

Push-ups

Range of motion will start at the top of a push up with arms and body fully extended. Hands will be placed no more than a hands distance away from the body. Athlete will lower body completely to the ground so that the chest touches the ground. Then athlete will press themselves back to the top of the push up, thighs, knees and chest will leave the floor together, to complete the rep.

Bench Press

Start with your feet firmly planted on the ground with the bar racked. Unrack the bar and lower until the bar lightly touches your sternum. Press back up to full extension, arms fully locked out.

Back Extension

The athlete’s torso must achieve a vertical position (head down toward the ground) and then a horizontal position (parallel to the floor) on each repetition. The shoulders must rise above the hips to count

Wall Ball

Range of motion will begin with athlete standing. Athlete will squat with ball so that the hip crease is below parallel. On ascent, ball will be thrown to a 10’ target. After making contact with target athlete must catch ball for rep to count. Allowing ball to drop to floor will result in a no rep.

Rowing

It’s pretty simple. Go fast, go hard and get it done, but don’t let your feet leave the rower until your designated distance is reached!

Thruster

With the bar in the rack position squat into a front squat. Hip must be clearly below the knee, then raise the bar above your head. Arms hips and knees are all at extension.

Ring Dips

From a fully-suspended position, the athlete will lower themself to a position where the bottom of the chest (nipple line) is below the thumbs, and then raise themselves to full extension of the elbows without touching the floor. Kipping is permitted.

Box Jump

Both feet start on the ground then jump on the box with both feet, raise to hips extension before descending.

Double Unders

For the double-unders, the rope must past twice under the feet for every single repetition. Missed attempts do not count.

Kettlebell Swing

The KB must come between the legs and be raised above head at arms ext, ears clearly seen in front of the arms.