Test time

Hey gang,

So we’re moving on to a different style of programming – we’ll be getting away from that BASE work that we’ve been doing and getting into some heavier weights.  Because of this, it’s a good thing to know what your 1RM’s are so that you can accurately perform workouts like:  Back Squat 5×5 @ 75% 1RM!

Knowing the actual target numbers allows you to hone in on a specific goal for that session and removes the rather absent minded lumping of weights on the bar without purpose.

So as you’ve seen with this Monday, we ran the CrossFit Total – which gave you 1RM’s in the Back Squat, Press, and Deadlift.  Next Monday, we’ll be taking on the Olympic Total – which will net you 1RM’s in the Snatch and Clean and Jerk.  If you miss out on these days, you may have a chance to get some 1RM’s if an Open gym is offered this weekend or next.

Both days will only have short metcon components due to the fact that it can take a long time to get through the test sets.  Rest assured that there will be our regular fitness challenges popping up… starting with a big one today!


Today’s Workout

Buy-in: Dynamic warm-up – coach-led:  gotta get those muscles and joints warmed up for the wod!

WOD:  Commando

This was a new wod that popped up in early August of this year.  Take a peek at the leaderboard on MFT for scores to beat.  If the weather is nasty, swap the run for a row of the same distance – I’ve made an option for Commando – Row in MyFranTime.

30 min amrap of:

  • 400m run
  • 8 strict pullups
  • 15 burpee box jumps (20/24)
  • reps/round = 24 (run counts as 1 rep)

Zone 3 – swap kipping pullups for strict pullups

Zone 2 – assisted strict pullups, scale box height

Zone 1 – scale as needed

Cash-Out: easy stretch as a group


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