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CrossFit Benchmark Girls #1 Workout Plan

1 Week / 5 Days per Week / Intermediate

1 ratings
CrossFit Benchmark Girls #1 Workout Plan

CrossFit Benchmark Girls #1 Workout Plan

1 Week / 5 Days per Week / Intermediate

1 ratings

CrossFit Benchmark Girls #1 Workout Plan

1 Week / 5 Days per Week / Intermediate

1 ratings

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Barbell
  • Chin-Up Bar
  • Exercise Mat
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

Notes for Week 1, Day 1

Complete workout in shortest amount of time possible. Complete all reps of each exercise before moving on to the next exercise.

*Be sure to break down the exercises into the sets and reps you did for each exercise when logging your workout, rather than logging the total reps in one set.

Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
1 sets, 100 reps, 01:00 rest
1 100 01:00
Chest / Beginner
1 sets, 100 reps, 01:00 rest
1 100 01:00
Abs / Beginner
1 sets, 100 reps, 01:00 rest
1 100 01:00
Quads / Beginner
1 sets, 100 reps, 01:00 rest
1 100 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Notes for Week 1, Day 2

Rest precisely three minutes between each round. Go for time each round.

Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
5 sets, 20 reps
5 20 --:--
Chest / Beginner
5 sets, 30 reps
5 30 --:--
Abs / Beginner
5 sets, 40 reps
5 40 --:--
Quads / Beginner
5 sets, 50 reps, 03:00 rest
5 50 03:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Notes for Week 1, Day 3

Perform each superset on the minute for 30 minutes (a total of 30 rounds). Due to system limitations it is broken down into two supersets of 15 sets for a total of 30 rounds.

Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
15 sets, 5 reps
15 5 --:--
Chest / Beginner
15 sets, 10 reps
15 10 --:--
Quads / Beginner
15 sets, 15 reps
15 15 --:--
Lats / Intermediate
15 sets, 5 reps
15 5 --:--
Chest / Beginner
15 sets, 10 reps
15 10 --:--
Quads / Beginner
15 sets, 15 reps
15 15 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Notes for Week 1, Day 4

As many rounds as possible in 20 minutes

Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
15 sets, 5 reps
15 5 --:--
Chest / Beginner
15 sets, 10 reps
15 10 --:--
Quads / Beginner
15 sets, 15 reps
15 15 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Notes for Week 1, Day 5

Deadlift weight should be 225 lbs. Goal is to complete workout in shortest time.

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
3 sets, 21,15,9 reps
3 21,15,9 -- --:--
Shoulders / Expert
3 sets, 21,15,9 reps
3 21,15,9 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

288 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Barbell
  • Chin-Up Bar
  • Exercise Mat

1 Review

  • lakmre
    over 4 years ago
    #

    very nice

CrossFit Benchmark Girls #1 Workout Plan

288 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Barbell
  • Chin-Up Bar
  • Exercise Mat