CFH Athlete Jim P. has entered us into the King Kong Gym Bag Lottery. If one member from our gym wins then our WHOLE gym wins a sweet King Kong Bag
How To Work Up to Your 1 Rep Max
Today is the day! It’s the last day of our front squat cycle. We will take 20 minutes today to find a new 1 rep max. Here is an example of how to use the 20 minute time domain to warm up:
1×10 with the Bar (stay explosive on the way up)
2×5 at 50% of 1 RM (stay explosive on the way down and the way up)
1×3 at 60% (focus on speed, but start to work breathing and staying tight on each rep)
1×2 at 70%
1×1 at 75%
1×1 at 80%
1×1 at 85%
1×1 at 90%
1×1 at 95%
If you take about 2 minutes per set this will put you right around 20 minutes.
After this you have to go by feel, do you need to hit 98% or 100% before you attempt a new 1 RM? That is all about how you are feeling. Is the weight moving fast? Do you feel dialed in? Did you get plenty of sleep last night? How has your nutrition been? All of these questions can be summed up quickly, did that rep feel good? If yes go for it, if not stay conservative.
Strength WOD
Take 20-25 minutes to find your 1 RM Front Squat
WOD
Every 3 minutes for 9 minutes
15 Pull ups
20 Front Squats
Max Sit ups
Fitness: 75/55
RX: 95/65
RX+: 115/75
**Keep the focus on the strength work and use this as a short burner.**
Fresh Start Challenge
Strength WOD
Find a heavy 3 Rep Hanging Power Clean
Ladies, this is our first re-test! Lets see how much stronger you are.
WOD
200 M Run
10 Hanging Power Cleans
15 Air Squats
5 Rounds
Hugh and Ashley on Murph! CrossFitters come in all sizes!