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Happy New Year!

There’s no better way to kick off the 2019 year than with the announcement of the 2019 Benchmark Series! See below for the 13 workouts you’ll see in Project Roots programming 3 times each over the course of the next 365 days.

It’s your gym’s fitness, make it count!

The 2019 Benchmark Series Workouts


3×1 mile for time. Rest exactly the same amount of time it took to complete the previous mile.

Damage Control

30 muscle-ups for time.
At the top of every passing minute, perform 8 burpees (i.e., workout starts with muscle-ups).

Gymnastics Field Day

Max rep strict pull-ups
Max rep strict dips
Max distance handstand walk in 3:00 minutes
Max distance broad jump

Bar Muscle-up Nate

As many rounds as possible in 20 minutes of:
2 Bar muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

CrossFit Open 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Bar-Facing Burpees

Chelsea (repeat Benchmark Series workout, 2014)

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Snatch EMOTM

Every minute on the minute for 20 minutes, 1 snatch. Score is total pounds successfully lifted across all 20 sets.


For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)

Back Squat

Back squat 5-5-5-5-5

CrossFit Open 13.4

AMRAP 7 minutes:

Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar…
21, 24,…


For time:
Row 1,000m
45 Front squat (155/105)

One Bull

For time:
200 Double unders
50 Overhead Squats, (135/95)
50 Pull-ups
1 Mile Run


Deadlift 3-3-3-3-3