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CrossFit Winnipeg: Sunday, March 30th, 2014

KB Overhead holds
KB Overhead holdWOD

Sunday Funday at CFW!  Come on out to support our Open competitors for the last Open workout at 11AM then stay for Barbell Club at 1PM. For the morning classes, you can make up a workout you missed from this week’s group programming, work on skills or do the benchmark of the week…

‘CFW Total’
Find your 1 rep max for each of the following:
Power snatch
Front Squat
Weighted pull-up

Coach’s Tips

The CFW Total is the sum of the best of three attempts at the snatch (power snatch or full snatch), the front squat, and the weighted pull-up. These are all safe when performed correctly, since they can all be performed without spotters.   These lifts were chosen because each one of them reflects a certain skill or strength we value at CFW.  The Snatch was chosen as a measure of skill, speed and power, which is why power snatch is allowed, however pressing out is not allowed.  Front Squat was chosen as it is a true measure of pure leg and core strength, safer to test and less likely to be ‘cheated’ using the back, in comparison to a back squat for example.  The third lift is a weighted pull-up or chin-up, once again a measure of pure upper body pulling strength.  This can be done using a pronated, supinated or mixed grip, however, should be strict dead hang.

If new to these lifts, the coach may suggest skill work instead of 1RM.  However, most members 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. Once warmed up during class, you will have 3 attempts 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.

This may take longer than a usual class, so we recommend you come in early and warm-up and be ready for a movement specific warm-up when class starts.  You can also do the Snatch and Front Squat with the group and finish the weighted pullup on your own as the class is winding down.

Please post results as follows to comments, including total and total divided by BWT if you feel so inclined.  This would be very helpful for me as head coach to see how everyone is progressing. If you do not have a strict pullup, please count the pullup section as 0.



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