Crossfit -Test 1rm Back squat

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Notice: Please refer to MINDBODY to see this weekends opening times

Saturday Blackrock will be open from 10.00 to 12.30 – Open gym – No coaching,work weaknesses!!!

Workout of the Day:

TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
PART ONE
Fives sets with spoters of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.

PART TWO
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
Once you take the bar out you cant rack it.Must rest at the top of the squat.

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