Warmup
CrossFit Warmup
WOD
Today we will be starting the Wendler 531 strength program. We will be posting a detailed description of the program at a later date. The program is based on four lifts: the shoulder press, deadlift, bench press, and squat. The basic idea of the program is to use a formula to keep track of your progress with your lifts. With the Wendler 531 program your starting weights for each lift will and should be light. The idea is to make slow progressions of strength gains. The first step was to find your 1RM for all the lifts (which should have been done last week). To find those 1RM you should have: 1. Estimated your 1RM, 2. Found 80-85%of it, 3. Completed max reps of that weight, and 4. Plugged the results into this formula (Weight x Reps x .0333 + Weight = Estimated 1RM). Your starting weight for this program will be 90% of your Estimated 1RM. On the lift days you will see a precentage followed by a rep number. Use your starting weights, find the percentage, and complete the reps. Again, the idea is to start light. Do not increase the weight if you feel it is too light. There will be a time for progression later. If you have any questions about this program, ask any one of our trainers.
1st
Shoulder Press 5-5-5
1st set=65%of 1RM
2nd set= 75%of 1RM
3rd set= 85% of 1RM (5reps or more)
2nd
For Time:
Row 1000meters
21 Thrusters, 95lb/65lb
21 Pullups
Row 750 meters
15 Thrusters, 95lb/65lb
15 Pullups
Row 500 meters
9 Thrusters, 95lb/65lb
9 Pullups
