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Saturday 6/1/2013 WOD “CrossFit Total”

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Warm up

400 meter row

Mobility coaches choice

 

Training

“CrossFit Total”

You will have three attempts each to determine a 1RM for

-Back Squat

-Strict Over Head Press

-Dead-lift

can you spot the bad form on the video below? A nice little demonstration on how NOT to lift by Dave Castro. Ouch!

Check out Dave lipson, Jason Khalipa and Dave Castro having an all out bro session doing CF TOTAL

 

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

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.

 

 

 

 

Comments: 2

  1. BS 305(PR)
    Press 150
    DL 335

    Total 790

    Rounded my back quite a bit on the BS and am feeling it in my lower back, need some form work. Hit 155 on the press earlier in the week but didn’t have it Saturday.

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