1RM Calculator for CrossFit

Calculates your one-rep max (1RM) based on the weight lifted and the number of repetitions.

Input the exercise type, the weight you can lift, and the number of reps performed. Click calculate to find your 1RM.

Weight Lifted

Reps Completed

Enter your numbers above

Knowing your 1RM is crucial for setting appropriate training loads in CrossFit, ensuring effective scaling and progress tracking.

Examples for CrossFit

Back Squat at 100 lbs for 5 reps

1RM: 120 lbs

Based on the input of 100 lbs for 5 reps, your estimated 1RM is 120 lbs, useful for programming.

Deadlift at 200 lbs for 3 reps

1RM: 220 lbs

You can lift 200 lbs for 3 reps, estimating your 1RM at 220 lbs to guide your strength training.

Clean and Jerk at 150 lbs for 2 reps

1RM: 160 lbs

With a max of 150 lbs for 2 reps, your estimated 1RM is 160 lbs, helping in competition prep.

Snatch at 120 lbs for 4 reps

1RM: 140 lbs

Performing 4 reps at 120 lbs suggests a 1RM of 140 lbs, essential for Olympic lifting goals.

Front Squat at 90 lbs for 6 reps

1RM: 110 lbs

Your 6-rep max at 90 lbs indicates a calculated 1RM of 110 lbs, useful for scaling and tracking progress.

Understanding 1RM

One-rep max (1RM) is the maximum amount of weight that you can lift for a single repetition of a given exercise. It's a foundational metric in strength training, providing a benchmark for tracking progress and setting training loads.

Importance for CrossFit Training

In CrossFit, knowing your 1RM helps in programming workouts that enhance strength, endurance, and skill. It allows for precise scaling of workouts to accommodate different fitness levels and to avoid injury while promoting safe and effective training.

Using Your 1RM for Programming

Use your 1RM as a guide to establish percentages for training sessions. For instance, training at 75% of your 1RM for strength-focused workouts can help build muscle while maintaining endurance through conditioning.

Tips for CrossFit

Regularly update your 1RM as you progress to ensure your training loads are appropriate.
Use a variety of exercises to calculate 1RM for a well-rounded program.
Incorporate mobility work to improve lifting technique and prevent injuries.

Track all your crossfit metrics in FirstRep. Start free with up to 3 clients.

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Frequently Asked Questions

What is a 1RM?

A one-rep max (1RM) is the maximum weight you can lift for one repetition of an exercise. It is a key measure in strength training.

Why is knowing my 1RM important?

Knowing your 1RM helps you set appropriate training loads, track progress, and tailor workouts to your fitness level, ensuring effective and safe training.