Crossfit Garage – CrossFit
Weightlifting
Back Squat (1×1)
Take most (or all of class) if necessary to establish a new 1RM
Example Warmup A:
After general barbell warmup:
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 100%+ or new PR
Example Warmup B:
1×10 with empty barbell
1×8 @ 55%
1×6 @ 65-70%
1×4 @ 70-75%
1×3 @ 75-80%
1×2 @ 85-90%
1×1 @ 90-95%
1×1 @ 95-100%+
**Make sure to rest 1-2 mins between lighter sets and 2-3 mins between heavier sets
*Use a spotter when necessary
Accessory Work
3 Rounds:
500m row
20 Half-Kneeling Arnold Press (10/arm) (see video)
:30 Hanging L-Sit (accumulate)
10 Banded Good Mornings
**No Measure, For Quality**
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Intended Response
With Crossfit, it’s all about measurable results, so it is helpful to lay out a baseline for functional movements/lifts such as back squat, deadlift, bench press and shoulder press
In addition to acting as a benchmark for your strength gains, knowing your one-rep max is a key to workouts that require a specific set of exercises and reps at a certain percentage of your personal max