CrossFit Total
Find your 1 RM for each lift in only 3 tries each
– Back Squat
– Press
– Deadlift
100 burpees AFAP (10 min cutoff)
CrossFit Total
Find your 1 RM for each lift in only 3 tries each
– Back Squat
– Press
– Deadlift
100 burpees AFAP (10 min cutoff)
CrossFit Total provides good data for measuring strength improvement over time. As movement improves and strength is gained, the amount of load one can safely and efficiently move increases. The total sum of a 1 rep max in each of the three lifts including the back squat, the shoulder press, and the deadlift make up the score for the CrossFit Total.
For total reps:
1 min clean and jerk – 135#/95#
Three sets of:
Bulgarian Split Squat
5-5-5 (5/leg)
Rest 60 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 60 seconds;
and then,
Complete as many rounds and reps as possible in 15 minutes of:
185/135 lb Deadlift x 9 reps
Hand Release Push-ups x 12 reps
100 m sprint
*Thanksgiving Hours*
Monday: regular hours
Tuesday: regular hours
Wednesday: only morning classes
Thursday: no classes
Friday: no classes
Saturday: 10am
Some paleo pumpkin recipes that will get you through the holiday season!
Three rounds, 15-12-and 9 reps, for time of:
– 135 pound barbell Thrusters
– 45 pound weighted Pull-ups
*If you can’t do unassisted pull-ups yet, try using the next smallest band.
then…
November Challenge
Front Squats
5-5-5
then…
Rounds of 21, 15 and 9 reps for time of:
– Front Squat (use 70-75% of today’s 5-RM)
– Knees to Elbow
(Take barbell from the floor if you are capable of doing so.)