CrossFit – Thu, Aug 20

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

Specific Warm-Up and Skill Prep

2 x

6/6 Single Arm Dumbbell Z-Press, Light (Reinforcing vertical torso and full lock-out overhead)

8 Dumbbell Box Step-Overs, Light (4/4, controlled step and drive)

-

2 x

8 Dual Kettlebell Alternating Gorilla Row, Light (4/4, focus on flat back and active hinge)

8 Dual Kettlebell Deadlift, Light (Controlled descent, full hip extension at top)

:20 Plank Hold (Reinforce braced midline, no hip sag)

Score = Load (record working loads for each movement)

Goals: Get Big

Stimulus: Bodybuilding EMOM

RPE: 7/10

Primary Objective: Maintain consistent, high-quality reps across all five rounds on every movement; this is a quality session, not a race against the clock.

Secondary Objective: Consistent loading across with unbroken reps.

Competitor:

Dumbbells (Z-Press): 50/35lb (22.5/15kg) suggested starting point

Dumbbells (Box Step-Overs): 50/35lb (22.5/15kg) suggested starting point

Kettlebells (Gorilla Row): 2 x 70/53lb (32/24kg) suggested starting point

Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point

Hotel Gym / Travel:

As prescribed, Choice on KBs or DBs