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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
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

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

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

Notes for Week 1, Day 2

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

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

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

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

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

Notes for Week 1, Day 4

As many rounds as possible in 20 minutes

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

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

Notes for Week 1, Day 5

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

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

287 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
    almost 4 years ago
    #

    very nice

CrossFit Benchmark Girls #1 Workout Plan

287 person started this plan

Workout Goals

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

Equipment Needed

  • Barbell
  • Chin-Up Bar
  • Exercise Mat