Crossfit Total!

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%, 1×3@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.

POPULAR POSTS

6 Tips for a Healthy Summer

As the weather gets warmer our thoughts turn to summer and all the activities that are much more pleasant to do in the warmer months

Why You Need A Gym Buddy

If you’re a busy person you may be prioritizing rest more than movement to recover from your workday. This can lead to making excuses as

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live