12/16 Bring it!!! CF Total

CrossFit Total
Total of Back Squat, Strict Press and Dead Lift. 3 attempts per lift, there is no time limit, however once you declare your first attempt you only have 3 total attempts.
Strategy
Your first declared attempt should be a weight you know you can do for a heavy set of three. That weight should be at about 85% of your Wendler 531 max (a number you should have recorded). The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.
The Warm-Up
Your coach will lead you through a class warm-up as always, but the lift specific preparation is up to you.
After the squat, rest for a couple minutes (long enough to recover, but not long enough to get cold) and follow the same warm-up for the press. The squat 1RM attempts will provide a serious central nervous system jolt and so it should be easier to prepare for the press. Following the press maxes, the dead lift preparation should include several warm up sets. 3×50%, 60%, 70%, 1×80%, 85%, 90%…
Basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t Total if you’re injured to the extent that
a Total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It’s a test,
and it’s designed to measure what’s there,
not create something that’s not. That’s what
training is for!
Good Luck

Post navigation