With the 5th year Anniversary just 3 days away, it’s time to spill the beans on what your 1st workout will be. Each time you come to the gym we challenge you to push yourself to be a stronger, faster, better version of yourself. We chose workout #1 to do just that, for you to push yourself to get stronger and lift weights (#s) you might not have before.
With that said, workout #1 will be……
The CrossFit Total is the sum of the best of three attempts at the SQUAT, the SHOULDER PRESS, and the DEADLIFT, the three most effective lifts in existence for developing and testing functional strength.
We will give you plenty of warmup time to prepare you for setting a new 1rm! Take some time now to plan out your goal and the #s you will need to warmup with to be successful. Here are some helpful hints:
“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. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1
Grab a note card and write out your path for success!