Weightlifting Track: Testing Week — Five Max Singles
Sunday, July 26, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Testing week forces you to confront the numbers that define your current ceiling. You’ll hit a single rep on each of the five core lifts, so every attempt counts. Spread the attempts across the week to keep your legs fresh and your mind sharp. Trust the warm‑up, stay patient, and let the bar tell you where you stand.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 1×1 | Heavy single | Keep the bar close and finish the pull with a violent shrug |
| Clean & Jerk | 1×1 | Heavy single | Drive through the heels and lock out the jerk with a tight core |
| Back Squat | 1×1 | Heavy single | Maintain an upright torso and hit depth before exploding up |
| Front Squat | 1×1 | Heavy single | Keep elbows high and sit back into the heels |
| Deadlift | 1×1 | Heavy single | Pull the slack out of the bar and push the floor away |
TESTING WEEK - Notes
Be thorough with your warm ups. If possible plan to attack 1-2 lifts per day and spread out the days to keep your legs fresh.
- Competition lifts
- Strength lifts
- Hang / block variations
Have fun!
Score type: Not Scored
Snatch 1x1
Snatch for load: #1: 1 rep
Score type: Load
Clean & Jerk 1x1
Clean & Jerk for load: #1: 1 rep
Score type: Load
Back Squat 1x1
Back Squat for load: #1: 1 rep
Score type: Load
Front Squat 1x1
Front Squat for load: #1: 1 rep
Score type: Load
Deadlift 1x1
Deadlift for load: #1: 1 rep
Score type: Load
Barbell Prep
Bar only:
6 Muscle snatch + 6 OHS
5 Power snatch + 5 Snatch bal.
4 Snatch
Light weight 1-2rds: 3x snatch PP 3x Snatch Bal. 3x Hang Snatch 3x Snatch
Score type: Not Scored
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Movement Glossary
Snatch The snatch is a single, explosive movement that takes the bar from floor to overhead in one motion. It demands a fast first pull, a powerful second pull, and a stable receiving position. The cue that matters most: keep the bar path vertical and finish the pull with a violent shrug.
Clean & Jerk The clean & jerk combines a clean to the shoulders followed by a jerk overhead. It requires a strong pull, a quick turnover, and a solid dip‑drive. The cue that matters most: drive through the heels and lock out the jerk with a tight core.
Back Squat The back squat loads the bar across the upper back and tests maximal lower‑body strength. Depth and upright posture are non‑negotiable for a valid rep. The cue that matters most: maintain an upright torso and hit depth before exploding up.
Front Squat The front squat places the bar on the front rack, challenging core stability and quad dominance. Elbows must stay high to keep the torso vertical. The cue that matters most: keep elbows high and sit back into the heels.
Deadlift The deadlift pulls the bar from the floor to lockout, emphasizing posterior chain power. A neutral spine and tight lats protect the back. The cue that matters most: pull the slack out of the bar and push the floor away.
FAQs
Q: How should I spread the five max attempts across the week? A: Aim for one or two lifts per day, leaving at least 48 hours between heavy lower‑body sessions so your legs recover and you can attack each single with full intent.
Q: What’s the key technical focus for the snatch today? A: Keep the bar path vertical, finish the pull with a violent shrug, and receive the bar in a stable overhead squat position.
Q: Why is the bar‑only warm‑up sequence so important before testing? A: It primes the movement patterns, reinforces the catch positions, and lets you gauge readiness without accumulating fatigue.
Q: What should I do if I miss a heavy single on any lift? A: Treat the miss as data, not failure. Rest appropriately, adjust your setup if necessary, and either take one more conservative attempt or call it for that lift and move on.
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