Crossfit Restoration – Focus
RPE scale
The ratings run from 1-10, one representing a lift that requires little to no effort and 10 being the absolute maximum a person can lift.
10 — At your max, you have no more reps.
9 — There’s another rep in the tank, but it’s a grind.
8 — You’re beginning to hit your 2-4 rep stride.
7 — Often, a weight one can move with power (5-7ish reps).
6 — Weight that one can move quickly for speed work (+/- 8 reps pending on speed/training goal).
5 — A weight that someone warms ups.
4 & below — Light weight that can be used for mobility, recovery, and form emphasis
Sumo Deadlift (Sumo Deadlift 3×8 at RPE 6-12 min)
1 round every 5 minutes: x5
200m sprint
15 box jumps
12 box step overs-1 heavy kb
30s plank
*Each round should take no longer than 4 minutes to give yourself a full 1 min rest before the next 5 minutes starts
5 minute challenge:
As many plate pushes you can do in 5 minutes
1 plate push=40 yds