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Friday 12.27.2019

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Merry Muscle-ups…

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“CrossFit Total”
Complete three heavy attempts at a single rep maximum for the following lifts. Warm-up prior to each lift for that lift alone, declare attempts and proceed to the next lift to navigate in said fashion. After establishing the best one rep max for each lift combine the numbers for a CrossFit Total benchmark score.

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Post loads to comments.

“Extra Credits”
Post CFT MetCon; Time Permitting
8:00 AMRAP of
10 x Strict Ring Rows
10 x Strict Dips
15 x V-ups

Notes:

1. Below is an excerpt from the CrossFit Journal Article describing an approach to the CrossFit Total:

“…The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts…”
–CrossFit Journal Article December 1, 2006
For the link to the full article click HERE.

2. Referencing a 5 rep number from the chart found below could correlate well to a target one rep goal for some athletes.

Example: 200lb 5rm found under the 5 rep column for an estimated 1rm reference from the first column; practical application available at whiteboard.

3. If previous or estimated one rep maximums exist and athletes wish to do the homework before training commences feel free to reference this guideline to an approach (this takes into account being warm by the beginning of the Press event):

– Back Squat Warm-up Sets
1×5 @~40%
1×3 @~60%
1×1 @~75%
1×1 @~80%
1×1 @~90%
Max 1
Max 2
Max 3

– Press Warm-up Sets
1×5 @~40%
1×2 @~70%
1×1 @~80%
1×1 @~90%
Max 1
Max 3
Max 3

– Deadlift Warm-up Sets
1×5 @~40%
1×2 @~70%
1×1 @~80%
1×1 @~90%
Max 1
Max 3
Max 3

Samy Daghir

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