15/05/2017
CrossFit Euphonic – CrossFit
Back Squat (1RM)
1RM Guide Line
Set 1: 5 at 50%
Set 2: 5 at 60%
Set 3: 3 at 70%
Set 4: 1 at 80%
Set 5: 1 at 90%
Set 6: 1 at 100%
Set 7: 1 at 100% +
Set 8: 1 at 100% +
Rest for at least 2 minutes after set 4 at 80%, 3 minutes before final attempt.
Set 7 is dependent on feel of the previous lift and the estimated data in WODify. Your warm up sets have prepared your body for 10% increases, so that makes sense, if your strength is there on the day.
Set 8 is optional and may only be a small increase after hitting a PR in lift 7, possibly a 2.5kg increase, instead of 5/10kg in the previous lift. Again this will depend on individual feel and strength on that day.
Please prepare for each 1RM test with a goal in mind, write your planned lifts out and have the confidence in your ability to execute this plan; you’ve put the hard work in over the past 8 weeks.
1RM Tips:
Get a good nights sleep (8 hours)
Ensure your Nutrition is on point (Fuel)
De-stress, cortisol will destroy your lifts
ROMWOD the day before, you’ll need that range
Arrive positive, confident and motivated
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Superman Rocks (3 x Max)
3 sets, for max reps