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By 11/11/2014 wod No Comments

CrossFit Total:

What is CrossFit Total?

The CrossFit Total will test functional strength capacity, it is the sum of the best of three attempts at the Squat, the Press and the Deadlift.  We have been building strength with classic compound movements and implemented two months of the Wendler 5/3/1 program to build more strength.  On Wednesday of this coming week (May 21) we will perform CrossFit Total.

The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. You will have 15 minutes to complete your attempts for each lift. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell the coach. Only one person can attempt a lift at a time. This will allow the coach to validate your lift, and let everyone else watch and cheer you on.

Strategy

Your first declared attempt should be a weight you know you can do for a heavy set of three. That weight should be at about 85% of your training max. The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.

The Warm-Up

Your coach will lead you through a class warm-up as always, but the lift specific preparation is up to you. We recommend you use the lift structure listed below to get you warm and ready to achieve a new 1RM. The following percentages don’t have to be exact:

35% x 5
45% x 3
55% x 2
65% x 1
80% x 1
90% x 1

Then your first attempt
After the squat, rest for a couple minutes (long enough to recover, but not long enough to get cold) and follow the same warm-up for the press. The squat 1RM attempts will provide a serious central nervous system jolt and so it should be easier to prepare for the press. Following the press maxes, the deadlift preparation should again be slightly more curtailed.

Basic precautions that need to be followed for safety:

1) Don’t be stupid.
Don’t Total if you’re injured to the extent that
a Total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It’s a test,
and it’s designed to measure what’s there,
not create something that’s not. That’s what
training is for!

Good Luck

Explanation provided by CrossFit Breed and can be found HERE

We will be using these numbers for the next wave of programming.  If you can’t make it in today, be sure to make it up as soon as possible.

Outlaws:

Connectivity:
Pike Hamstring Stretch, maintain straight knees and a tight, flat back

3×:30 30 Degree Handstand

Seal Walk 2×30′

BBG:
5X1 Hang Clean (just above the knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:
4 rounds for total working time of:

400m Run
30 Goblet Squats 24/16k
15 Shoulder to Overhead 95/65#

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