Wednesday, January 25, 2017

WOD Wednesday #4

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


*Three attempts to find your one rep max of each



The CrossFit Total in order, you are asked to find your 1 rep max in the back squat, shoulder press, and deadlift, but in a very specific competitive manner. Warm up completely doing whatever you wish to warm up for a WOD, and then warming up for ALL of the lifts. Once you begin the CFT you may not return to warm-up--move from one exercise to the next. You have three and ONLY three attempts at each exercise. Add up your three maxes FOR TODAY and this is your CFT. Strategy is important; choosing your weights is important so that you can plan to hit a max in each event but have a makable number in there, too. This is actually a very long WOD if you think about it. There's a full warm-up for three lifts, then 9 heavy reps with 3-5 minutes between each rep. If you do this well it is not only a test of your strength, but it's a very important strength workout in itself.

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