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