Tuesday class times: 530am, 430pm, 530pm, 630pm
WOD: The CrossFit Total
3 attempts at each movement for max weight
1 rep max Back Squat
1 rep max Shoulder Press
1 rep max Deadlift
The CrossFit Total is a series of three exercises combined into a strength test that was conceived by weight lifting coach Mark Rippetoe in 2006 for the CrossFit community. Consisting of the squat, overhead press and deadlift, the CrossFit Total is designed to be more accessible then the Olympic lifts and assesses whole body functional strength. We perform the CrossFit Total every month or so to measure our strength gains.
Prior to attempting the CrossFit Total, it is important to warm up thoroughly. We achieve this by performing some light cardio and dynamic stretching. Once our general warm up is complete you should then perform two to four sets each of the squat, overhead press and deadlift in preparation of your test lifts. According to Rippetoes' rule for the CrossFit total, you are allowed three attempts at each exercise to establish your one repetition maximum. Your first attempt should be safe -- a weight that is heavy but you have no doubt that you will be able to complete the lift. Your second attempt should be closer to your best and the final lift an attempt at a new personal record (PR). Record the weight of your heaviest lift for each exercise and combine them to calculate your CrossFit Total.
All of the exercises used in the CrossFit Total are performed in the standing position. This means that these exercises have the greatest carryover to sports and real life activities. Although good technique is essential, the squat, overhead press and deadlift are easily learned and much simpler to perform than the very technical Olympic lifts: the snatch and clean and jerk.
Once you have completed all of your attempts and you have your CrossFit "Total", you can compare your results with other CrossFitters and individually so that you can ascertain areas of weakness. Strive to maintain your current body weight and increase your total or lose body weight while maintaining the same total. Both scenarios demonstrate an increase in functional strength.
Lifting maximal weights can be dangerous. Your connective tissues, muscles and joints are all placed under tremendous pressure that can result in injury. We combat this danger by dialing in your technique and form. It is imperative you keep the basic lifting principles in mind while performing these movements. Tall, open chest, maintaining the neutral spine(lumbar curve), weight on heels...etc.
Come lift heavy today and aim for that PR!