Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
Squat Prep – 2 Rounds
30sec Pidgeon Pose, per leg
10 Squat Jumps
30sec hold in Squat with empty Barbell
Back Squat (Build to 1RM + One Max Out set at 85%)
12min to find 1RM. Rest 5mins, then perform as many reps as possible with 85% on the bar.
This is a neuromuscular efficiency test, a measure of how good your nervous system is at stimulating motor units in the muscle. For this to be accurate you must go to absolute failure on the sets.
High NME 2-3 reps
Mid range 4-7 reps
Poor NME 8+ reps
Try to maintain a good tempo and only stop when you cannot perform another rep or your technique breaks down to the point where it is unsafe to continue.