“Wanna find out how strong you are? You need to test your one rep max to see where you stand right now,” Salveo says. The CrossFitTotal is the sum of the highest load lifted of three fundamental moves: the back squat, shoulder press, and deadlift.

To work up to your one-rep max, you’ll warm up and then take three attempts, with plenty of rest between. For the first attempt, choose a heavy weight you know you can do for three reps. For the second attempt, choose a load you know you can do for a single rep based on the load of the first attempt. For the final lift, attempt the weight you want to do based on your performance on the previous two attempts.

Three sets, working up to your one-rep max:

• Back squat
• Shoulder press
• Deadlift

Articolo preso da mensfitness.