CrossFit – Fri, Aug 26

Testing Week
<p>Next week we will begin our 16 week strength cycle. &nbsp;In preparation of the strength cycle, this week we will be testing our 1 rep maxes to establish our starting point. &nbsp;We will be using this number throughout the duration of the 16 weeks. &nbsp;The goal with this 1 rep max effort is not to necessarily hit a new PR but to get a sense of your current strength before the strength cycle begins so that we can see the progress over the next 16 weeks.&nbsp;</p>
Deadlift (Build to a heavy 1 Rep Max)
<p>-Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, 1 rep Max.</p><p>Build up to 90% of 1 RM for a single. &nbsp;If it feels good continue to build to a heavy 1RM and attempt no more than&nbsp;a 5-10lbs. PR</p>
AMRAP: (AMRAP – Rounds and Reps)
<p>Min 1: 12/10 Cals. Row&nbsp;(Rx+ Air Bike)</p><p>Min2: 3&nbsp;Burpees</p><p>Min 3: 12/10 Cals.&nbsp;</p><p>Min 4 6&nbsp;Burpees</p><p>Min 5: 12/10 Cals.</p><p>Min 6 9 Burpees…</p><p> </p><p>Continue to increase burpees by 3&nbsp;reps for every round of burpees completed until you are no longer able to complete either the burpees or row/bike within the minute.</p><p> </p><p>For large classes we will share equipment. &nbsp;1 person will start on the burpees, 1 person will start on the rower/bike.</p><p> </p><p>Every 2 minutes the coach will shout the burpee count&nbsp;</p><p> </p><p>We will track rounds and extra reps for this WOD. Each minute will be counted as a round. &nbsp;The extra reps will be counted for the round you don’t complete</p>