CrossFit Total

6 Feb

Warmup: hip mobilization

Work: “Crossfit Total”

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have 3 attempts (after proper warm-up) to hit a 1 rep max for each lift.  Mark Rippetoe advises the following lifting strategy:

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.

His full article on the Total is available for free at the Crossfit Journal.

Post lifts to comments.

pre-lifting hip mobilization

Be sure to visit us at our new site!

3 Responses to “CrossFit Total”

  1. Michael 02/07/2012 at 4:02 pm #

    How did people do!?

    Reply

Trackbacks/Pingbacks

  1. Hold On a Minute… « Solidarity Fitness - 02/13/2012

    […] SQUAT (NOTE: Your baseline for this strength cycle is 90% of last week’s 1RM) 5@65% 5@75% 5+ @85% [make sure you get at least 5 reps, and then go for max reps.  Do. Not. Go. […]
  2. Turkish Get Ups « Solidarity Fitness - 02/22/2012

    […] (NOTE: Your baseline for this strength cycle is 90% of last week’s 1RM) 5@65% 5@75% 5+ @85% [make sure you get at least 5 reps, and then go for max reps.  Do. Not. Go. […]

Leave a comment