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“CrossFit Total”

By 01/12/2011No Comments


Warm Up

Hip, Shoulder, Wrist Mobility

Do at least 3 Warm Up Sets for each movement prior to Work Sets

Workout of the Day (WOD)

“CrossFit Total”

Squat        1 Rep Max

Shoulder Press    1 Rep Max

Dead Lift    1 Rep Max

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.  This is of course after you’ve already completed several warm up sets with approx 50% load max.


Coaches Notes:  Give this athletes 15 minutes to Warm Up then 15 minutes to find a TRUE 1 Rep Max per movement.  It is essential to do full range of motion and proper technique on each movement.  Back Squat must be below parallel.  Shoulder Press must be a strict shoulder press with no bending of the knees and lockout over head.  Dead Lift must be full hip extension at the top.

We are about to start a 5 Week Strength Cycle and it will only be accurate if these movements are done properly.  The amount of weight means nothing if proper technique is not followed.