What intensity level is defined as heavy working reps in relation to one-rep max (1RM)?

The intensity level defined as heavy working reps is characterized by the workload being over 80% of a lifter's one-rep max (1RM). This intensity range is crucial for developing strength and power because lifting at this percentage can lead to significant neuromuscular adaptations. When athletes train within this heavy range, they are recruiting a larger number of motor units and muscle fibers, which supports muscle growth and increases overall strength.

Training above 80% of 1RM typically involves fewer repetitions, often within the range of 1 to 5 per set, to ensure the quality and intensity of each lift. It is within this context that athletes build the necessary strength adaptations required for higher performance in various modalities, including CrossFit.

The other ranges, such as under 60% of 1RM, would typically be classified as light intensity, focused more on endurance or technique. Between 60% and 80% of 1RM represents moderate intensity, commonly aimed at muscular hypertrophy and strength endurance, rather than the pure strength development associated with heavy working reps. Training at exactly 100% of 1RM is not practical for most athletes as it involves maximal effort and low volume, which can increase the risk of injury without providing the