TOTAL Strength

September 22, 2019

 CrossFit Total results from the 2018 CrossFit Games... some strong athletes!!!

 

Hey all, the day has come for you to put your muscles to the ultimate strength test - the CrossFit Total!  While this is in no way a metcon, lifting close to maximum weights will definitely be fatiguing on your system, so sleep well, hydrate, mobilize, and come in with a strategy!

 

You will lift for 1 rep maxes in the following order:  Back Squat, Press, and Deadlift.  You may or may not achieve your 1rms (or set new ones) as combining these lifts together into a single session is a tough ask for your body.  We also have time constraints that might limit your top end weight, especially for those lifting the heaviest poundages.

 

For this session, you have 45 minutes to complete all three lifts.  You can split that time how you like as long as you lift in the listed order and there is an 18 min time cap for any one lift.  Most often, 1rms for the press take less time and prep than for the squat and deadlift, so look to trim your time there.

 

Keep technique as a primary focus as you work up in weight.  Your coach will be watching for issues with your form, and has the right to pull you from lifting any further weight if they deem your technique to be unsafe!

 

For the Back Squat, remember to work to keep your torso upright.  Also rehearse in your mind how you will escape from a bar that you cannot stand up with.  See the video below (skip ahead to 1 min in) for how to get out safely by dumping a barbell off your back.

 

 

Lastly, have fun, and encourage your friends as they aspire to some heavy weights!

 

Coach Cam

 

 

TRAINING MONDAY

 

WARM - UP:  5 min Cindy (5 pullups, 10 pushups, 15 squats)

 

WOD:  CrossFit Total

 

45 minutes to get a 1rm in the Back Squat, Press, and Deadlift

 

FG:  aim for 3 rep maxes with PERFECT form

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