⭐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.
Back squat 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.