Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then…

CrossFit Total (45 minutes)

Squat (20 minutes)
Press (10-12 minutes)
Deadlift (15 minutes)

Back Squats: 1×5 @ 40%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, then they move into their three max attempts

Shoulder Press: Less sets here, already warmed up, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, make three max attempts

Deadlift: Less sets here, already warmed up, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, make three max attempts

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.

1). Don’t Be Stupid
2). Don’t Be Greedy
3). Don’t Be Pig Headed

*Record new CrossFit Total and celebrate!!!

Stimulus Goal:

Why Do This Workout?

We all need the skill of being able to pick heavy things up and put them down! 

More lean muscle mass = more function = more health = more quality life!

Have fun, be safe, and work to YOUR RELATIVE 1 rep maxes if you feel up to it.