“CROSSFIT TOTAL”

•             BACK SQUAT, 1 REP MAX (1RM)

•             SHOULDER PRESS, 1RM

•             DEADLIFT, 1RM

CF TOTAL - “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 1RM. THIS NUMBER IS WHAT YOU WARM UP INTENDING TO DO. A MEET SITUATION WILL INVOLVE THREE ATTEMPTS, AND THIS IS A GOOD WAY TO DETERMINE A TRUE 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.” -FROM THE CF JOURNAL

HTTP://JOURNAL.CROSSFIT.COM/2006/12/THE-CROSSFIT-TOTAL-BY-MARK-RIP.TPL

**EXTRA CREDIT: 3 X ROPE CLIMBS

***SKILL WORK:  PULL-UP PROGRESSION (JUMPING, KIPPING, STRICT, CHEST TO BAR, WEIGHTED, BUTTERFLY)