An Explanation of the Strength/Heavy Lift Component of our WODs

So you took a look at the WOD and said "What the hell does 2-2-2-2-2 (At 1RM Squat Clean Weight)" mean? What's a Front Squat? What's a Squat Clean? What's a 1RM?"

First off, ask the coach! If you're confused about anything, that's what we're here to do!

Second, if you don't remember a movement and you want to know what it is before you come in, just Google it. I promise, it's on there. Got to YouTube and just search "Front Squat". Better yet, search "Crossfit Front Squat". Or you can go to the "exercises" section of www.crossfit.com and find most of the movements there.

Third, our nomenclature 2-2-2-2-2 means that you are to perform five "work sets" at as heavy a weight as you can. In most cases, you can and should start lighter and go up. But in some instances, we may ask you to do a certain percentage of your 1RM (One Rep Max) across all work sets. For example, you may be required to perform all sets of Push Jerk 1-1-1-1-1 at 90% 1RM.

Last, we recommend performing 2-4 warmup sets prior to the work sets. We do a guided warmup every day, but following that guided warmup and before these types of strength movements you should be doing a few sets of the movement at a lighter load to warmup.

A typical warmup template that we recommend for everyone is:

5xBarbell
5×40% 1RM
5×50% 1RM
3×60% 1RM

If your response to this is "I don't know what my 1RM is!", then have no fear, another way to describe this is:

5x Really Light Weight
5x Light Weight
5x Moderate to Light Weight
3x Moderate Weight

Armed with this and the certainty that if you ask a coach a question, they will give you an answer, you should have no problems doing the strength portion of our WODs.

On a final note, remember to keep a personal WOD record. This is extremely helpful is coming into a WOD with a target load or time