How to Warm Up for your 1RM attempts

The CrossFit Tel Aviv GPP (General Physical Preparedness) programming (what we use in our “CrossFit” classes) runs on cycles. Each cycles lasts about 4-6 weeks. Like any properly designed training program, the cycle has periods of higher intensity, lower intensity and perhaps most important, a testing phase.

In our testing phase, the strength portion of our workouts asks our intermediate athletes and above to test a 1 Repetition Max (1RM) (Our more Beginner athletes are asked to continue on the linear progression which began when they signed up for our Elements course and to establish a new 5RM).

Of course there are more efficient and less efficient ways to establish a new 1RM. It is important that we establish as accurate as possible our new 1RM when we get to the testing phase of our training cycle. This new 1RM will be the basis of your strength program going forward in the next cycle, but also, this is the fun part of training! This is where all your hard work pays off and you get to hopefully establish a new Personal Record (PR)! It would be a bummer to rob yourself of that joy because of warming up improperly.

So how do we do it? Check out this chart and read more here

Optimized-warm up chart