A. Take 20 minutes-
Sumo Deadlift: Find your heavy 1RM for the day.
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, perform Sets of 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.
*Compare scores to 5.15.13
The Wendler equation is a great way to calculate your estimated 1RM based on your 3rm and 5rm efforts today. The Wendler equation helps you determine your 1RM without having to actually find your 1RM. Beginners and Intermediate lifters might not be ready for that max effort lift, but the equation will give you something realistic to shoot for as your experience and mobility/stability increase.
The formula is (weight x reps x 0.0333) + weight = Estimated 1RM
B. Take 10 minutes-
Advanced: Chest to bar kipping or butterfly pullups, Sets of 10-15 unbroken
Intermediate: Kipping or butterfly pullups, Sets of 10-15 unbroken
Beginner: Band assisted kipping or stict pullups, Sets of 10-15 unbroken
C. For time:
SDHP with KB 55/35lbs
*10 minute time cap
-May sub 3 singles for every 1 double