“Crossfit Total”
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
You have a maximum of three attempts at each lift:
-First attempt should be a guaranteed lift to get on the board.
-Second lift should be challenging lift but with high percentage chance of making it.
-Third attempt is go for gold.
Think about your opening attempt for each of the three lifts. Turn up to the gym with
your mind switched on, and get a warmup plan to hit those numbers.
You will have about 4-5 warmup sets before first attempt at Back Squat, 2-3
warmup sets for Press, and 3-4 warmup sets for Deadlift.
Managing your time is very important in this workout. You will have:
15mins for Back Squat. 10mins for Press. And 15mins for Deadlift.
Warm-up schedule for Back Squat:-
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warm-up schedule for Press:-
3 x 50%
2 x 75%
1 x 90%
Warm-up schedule for Dead Lift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%
Plan out your numbers using the above schedule to be as efficient as possible
when you hit the session.
Post loads and CFT % achieved to comments.
