CrossFit Total
Back Squat 1RM
Press 1RM
Deadlift 1RM
2) Skill
Core accessory work -- pick and choose from the menu:
40 total reps anterior focus
40 total reps posterior chain focus
Post results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength. Compare to 09.24.13 or 04.11.13. No METCON today. The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order. Recommend a review of Rippetoe's CrossFit journal article detailing this workout and how to approach it (see p4). Visual learners, here's a WOD demo video. Be sure to get a good general warm-up in -- maybe an abbreviated FROM -- and then warm up with a few sets of 2-3 reps before starting your heavy singles.
This should be approached as a maximum effort workout or a powerlifting meet. After warming up, get your opener at about 90% of your current 1RM. Your second rep should be either your current max or close, and your third should be a logical and achievable step up for a new 1RM, if you have enough in the tank to do it safely.
Get after it, but don't be greedy! Take the long view...incremental gains and forward progress are what it's all about. As Rippetoe says in his article, "anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max." If that's not you, focus on your form and establish a 3RM or work to some heavy singles without running in the red.
When you're done, check out the CF Total Chart that is available online here. Where were you strong? What is your weakness? What's your plan to address it?
Skill. The format should be familiar by now, we're adding some additional reps from last week. Revisit the same movements, mix it up, or choose your own:
- Anterior -- GHD SU, TTB, K2E, V-ups, Band pulldown, hanging leg raises, AMSU.
- Posterior -- GHR, good mornings, bird dogs and variations, back ext, hip ext, GHD leg raises/reverse hypers, supermans.
COACHING FOCUS -- As discussed, this week and next we're going to prep for the next On-Ramp by doing full deliveries on each the 9 foundational movements. Today, we open with (of course) the Squat. Post WOD, grab anyone that's available and have one L1 run through the full spiel (shoot for 8-10 mins). Review your PoP tonight, and bring your L1 guide in the AM.