Wednesday – CrossFit Total
Today is the day to see where you really stack up.
Is there really anything more awesome than being strong? Getting stronger is a feat that all primal humans value. If you are stronger, you are by definition more fit. If that #95 Thruster in Fran once felt like a million pounds and you can make it feel like nothing won’t the workout be easier? Sure there is a cardiovascular element to fitness, but anyone can develop a decent conditioning base in a relatively short time…strength on the other hand takes weeks, months and years to build.
The CrossFit Total is one means that we can gauge ourselves. There are very few outside factors. If you Total more than you have previously then you are headed in the right direction. If you stay the same or move the wrong direction it is time to get back to the drawing board.
For today’s workout PLEASE try to arrive a few minutes earlier than normal. Spend a little extra time on the foam roll and make sure you are optimally warmed up and ready to go. We will spend about 10-15 minutes on a general warmup and then unleash you on the Back Squat. You get 3 single rep attempts to set a high number. The workout is scored as the total of your best lifts for the Back Squat, Overhead Press and Deadlift. Back Squat may take a little longer to get warm but the Press and Deadlift should move more quickly. We will establish loose time standards for you to accomplish your lifts. Warmups sets should be done in fairly rapid succession and 1 rep attempts should have 3+ minutes between attempt. These reps should be hard and more then likely PR attempts.
If you’re at all interested in learning more about The CrossFit Total, please read this article from 2006 in the CrossFit Journal.
- CLASS MAY RUN A LITTLE LONG TODAY, PLEASE PLAN ACCORDINGLY.
STRENGTH WOD
“The CrossFit Total”
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
Post total weight.
TEAM WOD
GOAL SETTING…
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