Friday 11.12.10

Matt M. hitting a close grip bench press at the strength challenge on 11/6

WOD: CrossFit Total

Take 3 attempts at a 1RM in the following lifts:

-Back Squat
-Shoulder Press
-Dead Lift

Once you get to the gym, make sure you get a good sweat going before you start the lifts. Also, start light and work your way up going through the motion of each technique. Remember, stay back on those heels, tight core, active shoulders, and pull your knees out. You can go through as many warm up sets as you need. Now, that you have warmed up you will have 3 chances to reach a new PR for each lift. The lifts must be completed in the order from top to bottom. Before you get into the gym know what you previous PR is for each lift so you can get right to warming up.

After your warm up, start with a heavy weight that you know you can lift, around 80-85% of your max. For the second rep, try for a new PR or just under your old one. Make sure that you do not go to much higher than you previous PR. If you succeed then add a few more pounds and go for a 3rd and final rep. If you do not get that 2nd weight then drop the weight, higher than your first rep, and get after it! Take the highest weight accomplished and score that for the lift.

Take the max of all three of your lifts and add them up.  This will be your CrossFit Total. Make sure that you record your weight for each lift and your score, because we will take 6 weeks to improve our strength in those lifts, and total again at the end of the year.