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130715

14
Jul

130715

 

 

“CROSSFIT TOTAL”

•             BACK SQUAT, 1 REP MAX 15 min

Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

•             SHOULDER PRESS, 1 REP MAX 15 min

•             DEADLIFT, 1 REP MAX 15 min

            “ANYONE IN A POSITION TO ATTEMPT A LEGITIMATE CROSSFIT TOTAL SHOULD BE FAMILIAR ENOUGH WITH THEIR CAPABILITIES ON THE LIFTS TO HAVE A FAIRLY GOOD IDEA OF JUST WHAT MIGHT BE POSSIBLE FOR A ONE-REP MAX (1RM). THIS NUMBER IS WHAT YOU WARM UP INTENDING TO DO. A MEET SITUATION WILL INVOLVE THREE ATTEMPTS, AND THIS IS A GOOD WAY TO DETERMINE A TRUE 1RM.”

           THE FIRST ATTEMPT WOULD BE A WEIGHT YOU KNOW YOU CAN DO FOR A HEAVY SET OF THREE. THE SECOND ATTEMPT WOULD BE A WEIGHT YOU KNOW WITHOUT ANY DOUBT THAT YOU COULD DO FOR A SINGLE, HAVING JUST DONE THE FIRST ATTEMPT. AND THE THIRD ATTEMPT IS THE WEIGHT YOU WANT TO DO, BASED ON YOUR PERFORMANCE ON THE PREVIOUS TWO ATTEMPTS.” 

Some useless or not so useless data

Pounds Squat – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 80 145 175 240 320
123 85 155 190 260 345
132 90 170 205 280 370
148 100 190 230 315 410
165 110 205 250 340 445
181 120 220 270 370 480
198 125 230 285 390 505
220 130 245 300 410 530
242 135 255 310 425 550
275 140 260 320 435 570
319 145 270 325 445 580
320+ 150 275 330 455 595

 

 

Pounds Squat – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 45 85 100 130 165
105 50 90 105 140 175
114 55 100 115 150 190
123 55 105 120 160 200
132 60 110 130 170 210
148 65 120 140 185 230
165 70 130 150 200 255
181 75 140 165 215 270
198 80 150 175 230 290
199+ 85 160 185 240 305
Pounds Press – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 55 75 90 110 130
123 60 80 100 115 140
132 65 85 105 125 150
148 70 95 120 140 170
165 75 100 130 155 190
181 80 110 140 165 220
198 85 115 145 175 235
220 90 120 155 185 255
242 95 125 160 190 265
275 95 130 165 195 275
319 100 135 170 200 280
320+ 100 140 175 205 285

 

 

Pounds Press – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 30 40 50 65 85
105 35 45 55 70 90
114 35 50 60 75 100
123 40 50 60 80 105
132 40 55 65 85 110
148 45 60 70 95 120
165 50 65 75 105 135
181 50 70 80 110 140
198 55 75 85 115 150
199+ 60 80 95 125 160

 

Pounds Deadlift – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 95 180 205 300 385
123 105 195 220 320 415
132 115 210 240 340 440
148 125 235 270 380 480
165 135 255 295 410 520
181 150 275 315 440 550
198 155 290 335 460 565
220 165 305 350 480 585
242 170 320 365 490 595
275 175 325 375 500 600
319 180 335 380 505 610
320+ 185 340 390 510 615

 

 

Pounds Deadlift – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 55 105 120 175 230
105 60 115 130 190 240
114 65 120 140 200 255
123 70 130 150 210 265
132 75 135 160 220 275
148 80 150 175 240 295
165 90 160 190 260 320
181 95 175 205 275 330
198 100 185 215 285 350
199+ 110 195 230 300 365

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