We are coming up on the end of this strength cycle. Time to test the one rep max back squat. Performing a one rep is a great qualifier for strength, however it is not the only qualifier. Especially when talking about CrossFit , one rep maxes are not the only number to judge yourself by. Moving a barbell one time is a lot different than moving a heavy barbell 21 – 15 and 9 times. Both are needed in fitness and that is why we train both sides of the coin. One rep maxes are part of the strength component just as much as stamina or power. So even though you may not lie on the floor with your tongue out after this session, the adaptation is still powerfully important to your overall fitness. Have a good setup, Take a deep breath and push the earth as hard as you can and lift the weight of the world on your shoulders!

WOD 8 . 27 . 17


Find a one rep max Back Squat

4 – 3 – 2 – 1 – 1 -1 -etc.

Building from 50 – 60%


” Dog Races ”

Relay style with a partner.

100m Run

250m Run

400m Run

250m Run

100m Run