Prelude to a Max Effort Lift

Posted on Jun 03, 2007 - 3:55pm by MarkFu in Gym

The Crossfit Total is the total of 3-1 reps max efforts in Back Squat, Shoulder Press and Deadlift. The idea is to get that max with as few reps as possible to conserve your resources and not "run out of juice". What is the best way to achieve that and still get sufficiently warmed up, especially for an older lifter (me)?

I found this posting in the Supertraining forum.

In a warm up you want to do the minimal to get you there. I am a Master’s lifter and have never warmed more than I have to.

My best deadlift is 617.

My warm up for that pull was:

135 X 2
225 X 2
315 X 1
400 X 1

I took a page out of Chip McCain’s (one of the great deadlifters of the late 1970s and 1980s) book. McCain’s opening attempt was his last warm up. That insures you that you never bomb out of a meet.

My attempts in pulling 617 were:

500–1st attempt and my last warm up performed on the platform.
560–2ndt attempt
617–3rd attempt

This was posted by Kenny Croxdale
Orange, CA

I tried this method out today and it worked well. The structure made sense. All I had to do was determine the weight and the rest was in the lifting. Mentally, it made sense because I could focus on the 3 or 4 "money" lifts to get to max load and let the warm-up take care of itself.

My CFT result for today was 815. Not my best, but it is close enough to get the job done.

Back Squat- 45×10, 135×2, 185×2, 205×2, 225, 245/265/270.

Shoulder Press-45×2, 135×2, 145, 155/165/175.

Deadlift-155×2, 205×2, 245, 315/345/365.

On all lifts, my form was improved over my last individual sessions with these lifts, particularly the squat and the deadlift. On the deadlift, I kept the arch in the low back and had better hip strength. I broke a minor psychological barrier by going 5# over the weight I injured myself with some weeks back.

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