Get Ready to TOTAL this Saturday in Hadley!! Doors open for warm-ups at 9.00 and the Total begins at 9.30 a.m.!

Get Ready to TOTAL this Saturday in Hadley!!
Doors open for warm-ups at 9.00 and the Total begins at 9.30 a.m.!

 

Curious about the CrossFit Total?

The CrossFit Total!!

LIII and LII:
3 attempts to establish a 1RM back squat
3 attempts to establish a 1RM press
3 attempts to establish 1RM deadlift
Your Total is the sum of your best efforts for all three lifts.

Level I:
Back squat 5-5-5-5-5
Press 5-5-5-5-5
Deadlift 5-5-5-5-5

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The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. 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. For each lift, you get three attempts to establish a 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.

Novices will not max out, but may work up to a best set of five for the day.
"Totaling" takes about an hour and a half to two hours. 

Stop in and cheer if you aren't planning to total, and get ready for some fun!


Be sure to do your ten minutes of pre-class dynamic flexibility work. 
 
1. Member Appreciation Challenge: Hot Potato. 
       
Large Classes use 4 balls. When music stops the person holding the ball is out. Then go to three/two and 1 ball until all but one person eliminated. Switch directions each time you re-start. Use 4/6/ or 10# Medball.Stay in a tuck sit.

 

Check it out below!
https://www.youtube.com/watch?v=fWYn5tcgiZI
 
2. Warm-up A: 100 double-unders
 
3. 15-10-5 of calorie row and GHD sit-ups
 
4. “Time/Task Priority WOD”

a) Row 1000m for time
Rest 5 minutes
b) Row as many meters as possible in the time it took to row 1000m
Rest 5 minutes
c) Row the result of effort (b) for time.
 
LIII: as written
LII: as written
LI: rows 500-750m instead of 1000m each round
 
5. Cash-out:
EMOM 8
Even: 3-5 Ring Muscle Ups or 5 Dips
Odd: 12-16 GHD Russian Twist or Russian Twist
 
 
Have fun!

😍😍😍
Remember to
enter your workout results in the comment section on the website each day to be entered to win a prize! Everyone who checks in to class 3 days or more this week will also be entered to win!

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