Wednesday, August 8, 2012

09 AUG 2012 - CrossFit Total! Gut check time!


Rest day for the HEAVY portion. Let's do a STRENGTH CHECK! CrossFit Total time! Remember to register any new PRs!

INTENSITY:
CrossFit Total
(Mark Rippetoe explains the CFT or PDF)

In THREE ATTEMPTS on each of the following lifts, find your One Rep Max:

Deadlift
Backsquat
Press

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

RESET:
30 Wall Balls
30 GHD Sit-Ups
30 Overhead Walking Lunge steps (45/25)