BENCHMARK WEEK 9|19|14

1rrm

 

TODAY IS THE LAST DAY TO FIND YOUR 1RM’s!! 

each day this week, we will be finding a new 1RM for each of our lifts. classes will feel like an “open gym” format all week, with everyone working on different lifts each day. when you come in, you will warm up & start lifting. depending on how many lifts you need to get each day (if you have a new 1rm after July, you DON’T need to re-test) and how many days you are coming this week, we can make a plan for how to most effectively get all your lifts completed. after you find your maxes for the day, if there is time remaining in class, you can test some benchmark WOD’s as well!

aside from sleeping & eating well, like always ;), finding a 1RM is not something you want to do on an empty stomach. most athletes find greater success feeling a little more “full.” there are lots of other tips & tricks out there – do a little research! here is a link to an EXCELLENT article about finding a new 1 rep max:

http://www.crossfitrockwall.com/crossfit_rockwall/maxing-out-what-you-need-to-know.html

Athletes will test for the following: 

Back Squat
Front Squat
Clean
Jerk
Snatch
Shoulder Press
Deadlift
Overhead Squat
Thruster

Short Tester WOD’s to do after finding a couple of maxes each day:

2000m Row
500m Row
Fran
1 mile Run
Isabel
Karen
Grace

Open Gym style format ALL WEEK.