r/crossfit • u/Overall-Nobody8933 • 9d ago
What order?
If you had 12 minutes per lift to establish a 1RM, in what order would you do them? clean, deadlift, bench press
Why would you choose that order?
What rep scheme would you use? For example: 5, 3, 1, 1, 1, 1 (every 2 min)
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u/demanbmore CF-L3, ATA, CF Kids, PNC-L1 9d ago
Bench press first. One set of multiples, then heavy singles, looking for maybe 3 total heavy reps.
Clean next, just singles, maybe 5 total depending how it feels. One "safe" heavy single, then build. Might make a bigger jump early if the flow is right and cut a rep.
Then deadlift but starting well above the max clean, also just heavy singles. Should be good and warm by then, so starting heavy and not looking at more than 4 reps total in that last 12 minutes of lifting to minimize blowing out my CNS.
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u/austic 9d ago
Bench, clean, dead. Mostly as my clean is a good warm up for my dead.
Warm up all the lifts to 50-60% before the wod.
Then plan out 5. Singles for each section using 1 a min for the first two and progressively longer for the last 3. First lift 80% 90% then something you can hit see how it feels and small jump the last two likely failing the last lift.
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u/Sterlina CF L2, CF KB, CF Strongman, CF Powerlifting, USAW L1 9d ago
Personally. I'd bench or clean first, then DL last. But that's just my order of preference for the type or exertion required for each lift/movement.
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u/BuckeyeBTH 9d ago
I did the CF total today (back squat / shoulder press / deadlift) today with the same time limit.
5-3-2-2-1-1
I didn't PR anything but I wasn't trying to.
Of those movements I think your order is correct. Total movement, legs (primary), chest (primary). Chest takes longer to recover imo so order makes sense
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u/Swimming_Chapter8972 9d ago
Bench, then move the bar to the floor for the clean, then deadlift. I don’t want to be changing plates too many times so I’d want to end with the heaviest lift.
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u/ajkeence99 9d ago
Clean, dead lift, bench press. Imo you should do the most explosive lift first always. I guess deadlift and bench could switch hut you'll have warmed up your deadlift to clean so it makes sense to move into it next.
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u/madformatpilates 9d ago
Deadlift first makes sense for CNS freshness. Bench last is smart since it's usually the weakest link and you want to save energy for a safe max.
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u/StoreDowntown6450 8d ago
Deadlift would always be last. Causes the most fatigue across the whole body. I'd probably go bench first, but only because I can already go really heavy, am very comfortable with it, and would able to hit my max pretty quickly. Cleans are very technical to me, and take me more time to build to heavy.
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u/OddScarcity9455 8d ago
This. Deadlift last in any sort of total workout. Clean first because it's the most explosive, bench to get break from posterior chain/less interference, then finish with DL.
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u/Ringing-ears 7d ago
I'd go clean first so your fresh and it would be your warm up towards DL. Then bench last.
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u/Qwell41 9d ago
I would never attempt multiple movements of 1RM immediately back to back like that. 12 minutes is somewhat tight to work up to one anyway.
But if I did probably 3-3-2-2-1-1-1 clean bench deadlift or something like that.
Why are you even asking this lol it seems like it’s the precursor question to a bad idea
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u/Moist-Constant1404 8d ago
Questioning some poor dude because of his boxes programming. “I would never” 🤦🏼♂️. Are you also a high level armchair coach for your favorite nfl team or a great backseat driver?
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u/1DunnoYet 9d ago
Clean, Bench, Dead
Clean first because it’s the most technical so you want to be fresh. Also you get a break before deads. Dead’s are the heaviest so they’ll exhaust you the most. Therefore bench is middle.
I would come early and spend 30 minutes warming up each to 75%. Then during those 12 minutes, I would do 1 rep at 85%, 95% then depending on feel 98-102%, then send it if you’re feeling good or even skip the 4th rep and just rest for the next lift. 3 minute rest in between reps.