Read Monday’s write-up in the bench press notes regarding how to approach a 1RM.
Example warm-up progression with %s
Empty Barbell x5-10 reps
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x3-5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1
1st Work Set: 5: 90-93% 1RM x1 (A weight you know you can hit)
2nd Work set: Attempt New 1RM: 100%+ 1RM
The remaining three sets depend on what happens with your PR attempt.
For today’s we’ll be using two side spotters for your heavy attempts. We’ll review this in class but check out this video to review some technique.
27-21-15-9 Alternating Rep Rounds for time of:
Partners will alternate rep rounds after completing each movement. Ex: Partner A performs 27 FSQs & 27 Cals, then partner B performs the 27s round while partner A recovers. When partner B finishes, partner A starts the 21 round etc.
FSQ: Come out of the rack. The 27 round should be completed in 1-3 sets. +/95/75/65/44/..
A Message from Hope for Haiti
CFSBK! Speaking on behalf of my colleagues at Hope for Haiti- we are stunned! We can’t say thank you enough to the CrossFit South Brooklyn team for their incredible fundraising efforts at Fight Gone Bad. It truly enables us to do the work in Haiti.
We wanted to share a recent photo from our Haitian staff, they have been distributing backpacks to students, filled with supplies. This is the type of impact you are all supporting! Thank you!!