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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 09-11-2007, 11:18 AM   #1
Mike Breslin
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5x5 Question

Hello folks,

I have not read Starting Strength. It will be my next fitness book purchase. In the mean time, I have a question. If the WOD calls for a 5x5 workout or a
7x3 workout, what is the recommended percentage of your one rep max to use for the workout? To date, I have taken a guess for that first set based off previous workouts, but since I'm still in my Crossfit infancy, I don't have a solid understanding of what my strength levels are for some of the core lifts. I would like to not waste any time or energy on a warmup or practice set, if there is a better formula to use.
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Old 09-11-2007, 11:36 AM   #2
Steven Low
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Re: 5x5 Question

http://www.geocities.com/elitemadcow...0The%20Program w/f safe

I know Bill Starr's intermediate 5x5 involves ramping and linear weight addition. As part of the actual 5x5 sets. You don't HAVE to do this depending on the program, but it is just one example.

For 7x3 I don't think there is getting around warmup sets especially with heavy weights except maybe using the first 1x3 or 2x3 as an estimate. With this type of workout I generally do 2x5 warmup then increase 1x3 weight until I hit a point where I would hit my 3 RM. There I would do 6x3 or 5x3.
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Old 09-11-2007, 11:57 AM   #3
Mike Breslin
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Re: 5x5 Question

Thanks Steven.
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