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Tuesday, September 20th, 2022 WOD

1 Rep Max Testing Weeks


Over the next 2-3 weeks we will be testing our 1 Rep Max to use in our future strength cycles. If you are unable to make it to the classes where we test these 1 RMs I strongly recommend you take time to test these on your own. Below are some bullets to help guide when you test in the Box on your own.

  • Use 15-20 mins to find your 1 RM

  • You can complete as many weighted warm-up sets but all sets building up to 1 RM. Start the working clock during these warm-up sets.

  • Use large jumps after your first 2-3 warm-up sets to get up to a challenging weight before you make smaller weight jumps.

  • Warm-up rep sets: 8-5-4-3-1-1-1...

  • When getting close to your max, make your attempt sets no more than 3 attempts.


This Week's Programming

  • Wed: Kipping Drills, Accessory strength

  • Thu: Back Squat 1 RM

  • Fri: Push Press 1 RM

KSCF Notes

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


What exercise is this?!?

Strength


In 16 minutes find, 1 RM Bench Press


WOD


"Repeat Jumper"

Complete 5 Rounds

Every 3 minutes

300/500 m Ski or Row/bike

8 Power Snatch

6 Box Jump Overs (24/20)

Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45

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