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.
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.

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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