WOD – Saturday 9 January 2010

“CrossFit Total”

Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

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The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, it is the CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, read more …

Each athlete will nominate an amount that they know they can lift for 1 rep of each of the exercises.  Using this number, a warmup and lift schedule will be calculated by the coaches starting at 50% and building up 105% for the last attempt.  Taking turns in the assigned group, the athlete will then complete the lifts according to the schedule provided.  We will be starting with Back Squat, rotating to Press and finishing with deadlift.

In total, each athlete will be required to complete 7 sets of Back Squat (4 warmups and 3 attempts), 5 sets of Press (2 warmups and 3 attempts), and 7 sets of Deadlift (4 warmups and 3 attempts)

Novices will work the following pattern, focusing on correct movement and building strenth:-

Back Squat 5×5
Press 5×5
Deadlift 5×5

Time management is essential to getting through all lifts.  Keep rest periods to a minimum.

As soon as you arrive at the gym, see one of the trainers to calculate your lifting schedule.