130715

“CROSSFIT TOTAL”

•             BACK SQUAT, 1 REP MAX 15 min

Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

•             SHOULDER PRESS, 1 REP MAX 15 min

•             DEADLIFT, 1 REP MAX 15 min

            “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.” 

Some useless or not so useless data