Warm-Up
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%, 1×3@60%, 1×1@70%, 1×1@80%, 1×1@90%, then they move into their three max attempts
Shoulder Press: Less sets here, already warmed up, 1×5@40%, 1×2@70%, 1×1@80%, 1×1@90%, make three max attempts
Deadlift: Less sets here, already warmed up, 1×5@40%, 1×2@70%, 1×1@80%, 1×1@90%, 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.
