Strength and WOD:
CrossFit Total
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
We will take the whole hour of class to do a general warm-up, mobilize, and then warm up specifically for the 3 lifts we’ll be working on today.
Each athlete gets 3 official attempts at each movement to successfully complete their best effort. This is 3 total attempts for each movement, NOT 3 attempts at each weight. To ensure that all of the standards are met for each lift, these standards will be reviewed before class and the Coach will be called over to watch each lift attempt and verify it is a good rep.
We have been working on these movements the last few months, you should have a good record of your 3 rep max, that is generally the weight recommended to start with. You know you can lift it and get a decent score on the board, and then from there you can increase weight to move towards a one rep max.
Note that for each movement, the bar must be controlled back to the start position to be counted as a good rep. That means the back squat gets re-racked, not dropped. The shoulder press gets re-racked, not dropped. The Deadlift is under your control and lowered back to the floor, not dropped from the top.
For all of the official information:
https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf