Dec 15 2021

Squat : 1 Rep Max

Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Take 15 mins to hit a new 1RM.

Rest 5 mins before B.

This is a classic test today. We are hitting a 1RM back squat. Ideally we hit a new 1RM, but one would argue that muscular stamina and repeatability are more important in life and in CrossFit, so testing where we are at with our max reps at 85% is a great tool to see how the body is responding to training. Ideal is 3-7 reps, with most hitting 5, top end hitting 10-12 reps, and lower end hitting 2-3 reps.

Strength B

Back Squat : 1xME at 85% 1RM

"Ackrite"

FT: Toes-to-bars and Double Kettlebell Front Rack Walking Lunges

For time:

21 Toes-to-bars

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

18 Toes-to-bars

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

12 Toes-to-bars

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

9 Toes-to-bars

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

Time domain: 6-10 mins

Time cap: 11 mins

This workout will highlight midline and shoulder stamina. Do not underestimate holding the kettlebells on the front rack. This will tax the shoulders as well as fatigue our core. Stay steady and strong on the toes-to-bar and manage the breaks from the bar with intent.

L2: KTE, 44/26

L1: Strict Hanging Knee Raises

Goblet Walking Lunge, 35/18

Bodyweight Variation:

21 V-ups

Bodyweight Walking Lunge, 100 ft

18 V-ups

Bodyweight Walking Lunge, 100 ft

12 V-ups

Bodyweight Walking Lunge, 100 ft

9 V-ups

Bodyweight Walking Lunge, 100 ft