CrossFit Total

Monday March 12, 2012

CrossFit Total

Shoulder Press 5-3-2-1-1-1

Back Squat 5-3-2-1-1-1

Dead Lift 5-3-2-1-1-1

We are looking for a 1 rep max on this.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. Courtesy CrossFit Journal

Warm Up:

500 m Row

Track Length Walking Overhead Lunges 25/15

12 Perfect Push Ups


Shoulder Mobility

Hip Floss


Flutter Kicks 20 sec/30 sec 6 Rounds