05012017

Warm-up (0-5)

“The Crossfit Warm-up”

 

WOD (55-finish)

“The Crossfit Total”

The best of three attempts of:

Back Squat

Suggested warm-up percentages:  1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%

Shoulder Press

Suggested Warm-up percentages:  1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%

Deadlift

Suggested Warm-up percentages:  1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%

-warm-up how you would like, but once you decide a lift is your first attempt, there is no going back

-a missed lift, still counts as an attempt (you only get three)

-For a more detailed approach, read here: https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Desired Stimulus

Test Strength in the Three Basic Lifts