We get to test our 3RM deadlift today. I’m a firm believer that it’s much better to test your 2-3RM than a 1RM. There’s a few reasons. One is safety. If you lift it once, you can gauge whether or not it will be possible to do another rep. If you’re going for a max load for 1 rep, there’s nothing to help you gauge if you’ll make it or not (which could lead to injury).
Another reason is that working in the 90-100% range will still increase your 1RM, even if you never lift your 1RM. You’re recruiting the same muscle fibres and you’re doing more reps getting more practice. And more practice will result in more neurological adaptations.
There are benefits to working with 1RMs, but those are mainly for athletes specializing in powerlifting. For our average CrossFitter looking to improve their general fitness, sticking with 2-3 heavy reps is just great.
Deadlift – 3RM
AMRAP in 7 min
Walking Lunges x2