You've worked hard and now is your time to RING that PR bell! Or grab some coffee and come and Cheer on your friends! 

You've worked hard and now is your time to RING that PR bell!
Or grab some coffee and come and Cheer on your friends! 

 

 
 ⭐The CrossFit Total!⭐


Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
Please arrive at 9:00am to begin your warm-ups.
 
1. Warm-up F
 
2. Review: Spotting and Dumping
 
3. 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

 

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. 
 
 
 
Have fun!

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