**1RM Testing Week**

Oct 15, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:

5 Burpees

10 Band Pull Aparts (Palms Down)

10 Cuban Presses

5 PVC Passes

10/10 External Rotation (Low)

5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Strength

Shoulder Press ((22 Minutes) Find a 1 RM)

Over 8 Minutes, build in Triples to around 70% of your 1RM Press. Then, start singles and increase in small percentages to a new 1 RM.

Accessory Work

Complete one set of each below then increase in weight. repeat for 4 rounds.

Arnold Press (4 x 12 Reps )

DB Lateral Raises (4 x 10 Reps (together))

Reverse DB Flies (4 x 10 Reps )