We are now in week 10 of our cycle. This week is something we don’t do all that frequently, but it is a full retest of week 1 of the cycle. This will give us a direct look at how athletes have recovered and responded to the training over the course of the cycle. With this we understand that there won’t be 100% PRs as life is not so linear, but we expect to see some really great results across the board. Have fun, record results, and post up those PRs.

CrossFit Total

Athletes will have 40 min to Establish 1 RM of the following movements, in this Order:


  • Back Squat
  • Strict Press
  • Deadlift

In your notes write how much you did for each, seperate movement, but your score is the total weights of all three added together!


Suggested Warm Up Sets:

5-5-3-3-1-1


Only log the heaviest 1 rep lifts, do not include sets prior.


This will be on a 40 min clock to allow you to tackle the back squat, shoulder press, and deadlift on your own time. Ideally we want to limit the amount of lifts at or above 85% 1RM. This means we start to have longer rest periods as we start to hit singles at those high percentages. Start each lift with 5 reps at 50% 1RM, then go to 3 reps at 60% 1RM, 3 reps at 70% 1RM, then we should go to singles the rest of the way to a 1RM for each.

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