Our next 6 week cycle is going to focus on two major components of CrossFit: weightlifting and pulling your bodyweight. Today we are establishing a baseline of our weightlifting total (max snatch and max clean and jerk) and the max number of pull ups we can do. Snatch and CJ should be full squat, even if it’s a lower number than your power version. We want to train the full movement and get better at it over time. Since many people still scale pull ups, we want to focus on this fundamental movement. Choose a scale that you would normally use (e.g. blue band) and determine the max amount of pull ups using that scale. Ideally it is more than a few so we can retest and see improvement. The cash out is Tabata format, but you must hold the bottom position of the squat during your “rest.” You’ll quickly realize that while 10 seconds seems fast during normal Tabatas, it seems like an eternity during bottom-to-bottom!
1RM Clean and Jerk
Max Pull ups
Tabata Bottom-to-Bottom Air Squats (total reps)