Crossfit Total Calculator

Crossfit Total Calculator CFT VERSION

This is the One Rep Max Testing Calculator, the function of which is to provide a reasonable and effective warm-up before attempting your 1RM and setting additional Personal Records. After a general warm-up (ie. 5 min. on the bike), you'll slowly work your way up to your estimated/actual 1RM before attempting new PRs. For the first warm-up set you'll do 5 reps with 33% of your 3RM, and 90% of your 3RM for the last warm-up, with four relatively even increments in between these two. Then you'll attempt your 3RM for one rep and then your 1RM. Based on your performance in the 3RM and 1RM you'll determine whether or not to attempt a PR and with how much. After you perform your 3RM, rest upwards of 7 minutes between attempts. Give yourself time to fully rest for maximum strength recovery. Test up to 4 lifts in one training period. Only edit the cells in yellow. The first column, “Rep Max,” is where you will enter your current Rep Max. The “Reps,” column defines the number of reps used for your “Rep Max”. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Good luck and GET STRONG DAMMIT! ~ Bango/Jgood How To Test Your One Rep Max Tutorial Smallest Weight: Squat Deadlift Press

Rep Max 100 100 100

1 Reps (<12) 1 1 1

Squat

warmup warmup warmup warmup warmup warmup warmup/3RM 1RM PR PR 2nd Attempt PR 3rd Attempt

Reps 5x 3x 2x 1x 1x 1x 1x 1x 1x 1x 1x

Weight 31 42 52 66 75 85 94 100 ??? ??? ???

Deadlift

warmup warmup warmup warmup warmup warmup warmup/3RM 1RM PR PR 2nd Attempt PR 3rd Attempt

Reps 5x 3x 2x 1x 1x 1x 1x 1x 1x 1x 1x

Weight 31 42 52 66 75 85 94 100 ??? ??? ???

Press

warmup warmup warmup warmup warmup warmup warmup/3RM 1RM PR nd PR 2 Attempt rd PR 3 Attempt

Reps 5x 3x 2x 1x 1x 1x 1x 1x 1x 1x 1x

Weight 31 42 52 66 75 85 94 100 ??? ??? ???

1RM 100 100 100

3RM 94 94 94

5RM 89 89 89