500m row or 2 minutes on bike (easy pace)
10 Air squats
10 KBs (light-moderate)
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
I recommend doing these lifts in this order. Today's class will be be Open gym style, from 9AM to noon. Athletes, give yourself at least an hour and 15 minutes to complete all three 1RMs. Bigger lifters, or lifters that need more time might take closer to 90mins - 2 hrs.
This is my recommended progression to establish a new 1RM (and this is what I did last year when I hit my PRs!!!). This is a suggestions and you do not have to follow this progression but its a good outline.
Set 1: 35% x 8-10
Set 2: 50% x 5
Set 3: 65% x 3
Set 4: 75% x 2-3
Set 5: 85% x 1
Set 6: 93% x 1
Set 7: 100% x 1
...if that felt relatively easy keep going....101-105% or so....
*Remember you dont want to make a big jump in weight after a small jump.*
Percentages are based off of your goal 1RM.
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