Monday, 8 APRIL 2013

Announcements - we will meet in the 3rd floor weight room.  Please arrive as early as possible so we can claim some space!

Equipment required - Priority is securing: 1 x lifting platform, 1 x squat rack, and 1 x rack for the shoulder presses.

Warm-up and instruction - start your individual warm-up immediately upon arrival.  Start warming up for each movement with a lighter load and then work up to your WOD weight.  Matt and I will demo each of the movements to ensure everyone is tracking on the standards.

WOD - today is a classic benchmark to check your progress or establish a baseline for future progress checks.


CrossFit Total PLUS:
1 rep max of:
Back squat
Shoulder press
Deadlift
Bench Press*

Please check out the CrossFit Journal article on the rules of the CF Total.  It is one that you will want to save for future use.CrossFit Total Article

NOTE:  CF Total only includes Back Squat, shoulder press, and deadlift, but for the Plus version, we will also add bench press.
NOTE2:  As stated in the CF Total Article above, you will warm-up and work your way to a 1 rep max for each lift.
NOTE3:  USE A SPOTTER!!!  You should never attempt a 1 rep max on bench press without using a spotter or a 1 rep max on back squat without being in the squat cage with safety bars in place!!
NOTE4:  Order does not matter - we will spread out and start at different movements so we can maximize efficiency.


Compare to: 16 JAN 2012

Post total load and loads for each of the movements.