musket

The three musketeers: Ben, Jen, and Dan with their trusty steed, Russet B!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

IF YOU COMPLETED LAST MONTH’S CYCLE, add 10lbs to your deadlift 1RM (NOT working 1RM, your actual [or estimated] 1RM), and 5lbs to your press. Then calculate your weights for this month, taking 90% of that number as your WORKING 1RM (W1RM). All percentage calculations will be based on this number, NOT your actual 1RM.

IF YOU HAVEN’T COMPLETED a 5-3-1 CYCLE YET AND HAVE NO 1RMs: today do six sets of five (5-5-5-5-5-5), working up to a best set of five. We’ll call that your five rep max (5RM), and we can use that to determine an estimated one rep max (E1RM) with this formula: weight x reps x .0333 + weight = E1RM. For instance, if you work you work up to 205lbs for five reps on the deadlift, multiply 205 x 5 x .0333 + 205 = and E1RM of 239 (round to the nearest 5 or 10lbs is fine). You would then take 90% of that figure to get your Wendler numbers for next week.

1. Strength

  • Deadlift 5-5-5+ (65-75-85%)
  • Press 5-5-5+ (65-75-85%)

2. Conditioning: "Dreaming of Diane"

LIII and LII do four rounds for time of

  • 10 Deadlifts (use 50% of your W1RM)
  • 10 Strict handstand push-ups

If you complete all five sets of deadlifts unbroken, next week add 10lbs.

These are to be strict (as in, NO KIPPING), full range-of-motion HSPU (as in, NO ABMATS). If you can do HSPU with these conditions, feel free to do them on the red crash mats so you're not banging your head on the floor. Otherwise, choose some version of the pike press (down dog, feet elevated on box), but make them IMPECCABLE. Sure, it might not seem as cool, but it'll go a long way to making your CrossFitting more legit.

LI: three rounds not for time; dumbbell presses if pike presses are too difficult.

Have fun!