Max Week Starting Monday

Max Week Starting Monday

It’s that time again. The time where all the hard work gets put to the test and we see how many times we can lift heavy things. MAX WEEK!!! This is a great time when it comes up every 2-3 months. Regardless of your intent and goals with your training, it’s always great to see where your game is at through max testing. Have fun with it, challenge yourself, learn how to use failure to your advantage, and most importantly, flood your social media with your PRs at an incessant level.

 

MONDAY

BootCamp

1. Beach Time : 12 Minute AMRAP
20 Situps
20 Russian Swings 53/35
20-40s Handstand Hold or Straight Arm Plank
20 MB Arm Curls 20/14
10 Push-Ups

2. Conditioning : 3 Rounds
Run 400m
Row 500m
Run 400m
12 Burpees

 

CrossFit

Strength : Low Bar Back Squat
Find a 1 rep max (PR goal)

  • Best advice warmup wise is 2-3×5 @ 60-70% 1rm, then 2-3×3 70-80%, then start with heavy singles going up from 80%. Your first PR attempt should be your 6-7th lift, with time left for 2-3 PR attempts. DO NOT TIE YOUR CURRENT 1RM. Lift 5# less or 1# less but DO NOT lift the same as your current 1rm. You only have so much time and energy when you get to that % level, so keep it for attempting lifts you don’t know rather than wasting on what you know you can already.

 

WOD : For Time
Run 800m
50 Wall Ball 20/14
20 Deadlift 275/185

S: 600m, 135/95
L1: 225/155

Rx+: 315/205

 

The Program

1. Strength and WOD Rx+

2. Hang Clean
3×3
3×2
3×1

Heavy throughout. Goal is weight lifted not speed of reps

3. GHD Situps, 4×20