Workout Description

Why This Workout Is Hard

While 1RM attempts allow full recovery between lifts, the cumulative CNS fatigue from four maximal efforts is significant. The sequence matters - power cleans first require explosive power while fresh, but subsequent maximal squats and deadlifts tax the same muscle groups. Most average CrossFitters will need 45-60 minutes to properly warm up and attempt these lifts safely.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Pure test of maximal strength across four fundamental barbell movements. Finding true 1RM requires absolute maximal force production.
• Flexibility (7/10): Significant mobility demands for clean receiving position, squat depth, and deadlift setup. Bench requires moderate shoulder mobility.
• Power (6/10): Power clean is purely explosive, while other lifts require force production but not necessarily explosive power. Mixed stimulus overall.
• Endurance (1/10): Minimal cardiovascular demand due to long rest periods between maximal attempts. Heart rate will spike briefly during attempts but fully recovers between lifts.
• Stamina (1/10): Single repetition maximal efforts with full recovery between attempts. No significant muscular endurance component as volume is extremely low.
• Speed (1/10): Extended rest periods between maximal attempts. Speed is only relevant in power clean; other lifts are controlled grinding movements.

Movements

• Back Squat
• Power Clean
• Bench Press
• Deadlift

Scaling Options

For newer athletes: Power Clean - Work to a heavy triple at 70-80% of estimated max. Back Squat - Build to a heavy set of 5. Bench Press - Focus on tempo work 3-5 reps at 75-80%. Deadlift - Stay at 80% for sets of 3-5 with perfect form. Advanced athletes can attempt true 1RMs if technique remains solid.

Scaling Explanation

Scale if you cannot maintain textbook form on any lift at 85% of max or if you're unfamiliar with proper progression for max attempts. Prioritize movement quality over absolute load - this builds long-term strength safely. Signs to scale: technique breakdown, excessive grinding, loss of position, or inability to maintain bracing. Goal is to find true maxes while maintaining perfect form.

Intended Stimulus

Maximal strength development session targeting four foundational lifts. This is a phosphagen system workout focused on peak force production and CNS recruitment. Primary challenge is absolute strength with significant technical demands. Time domain is extended due to proper rest periods needed between maximal attempts.

Coach Insight

Take 15-20 minutes per lift. Start with power clean as it's most technical. Progress through warm-up sets: 5 reps at 50%, 3 at 70%, 2 at 80%, 1 at 90%, then single attempts. Rest 3-5 minutes between max attempts. For power clean, focus on aggressive extension and fast elbows. For squat, maintain rigid core and vertical chest. For bench, set shoulder blades and maintain leg drive. For deadlift, patience off floor and maintain neutral spine.

Benchmark Notes

CrossFit Football Total is the sum of the best power clean, back squat, bench press, and deadlift, in pounds. Male representative totals are 400, 550, 690, 840, 980, 1,130, 1,255, 1,400, 1,565, and 1,770 lb. The L5 target is 185/255/225/315 and the L10 target is 305/500/380/585 across those four lifts. Midpointing adjacent targets produces gates of 475, 620, 765, 910, 1,055, 1,192.5, 1,327.5, 1,482.5, and 1,667.5 lb. These component anchors match the catalog's current single-lift and strength standards; the creator's 1,450 lb football benchmark sits in L8, while published class totals around 1,130-1,300 lb fall in L6-L7. The former 495 lb ceiling accidentally benchmarked one lift instead of the four-lift sum.

Modality Profile

All four movements (Power Clean, Back Squat, Bench Press, Deadlift) are barbell/weightlifting movements involving external load, making this a pure weightlifting modality workout

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