Warm-up: Row 1000m. Then complete some warm-up reps for each of the
CrossFit Total lifts prior to performing that lift.
WOD: CROSSFIT TOTAL
The CrossFit Total is the sum of the best of three attempts at
the squat, the press, and the deadlift, (in that order),
the three most effective lifts in existence for developing and testing functional strength.
A good rep scheme is 10-5-3-2-1-1-1 for warm up and completion.
Back Squat
Strict Press
Deadlift
You are only allowed three attempts at your 1RM.
Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that
a total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It’s a test,
and it’s designed to measure what’s there,
not create something that’s not. That’s what
training is for.
Compare to 2.16.15
Icing: Mobility for Back and Hamstrings