CrossFit Total

WARM-UP
On a 5:00 clock:
:30 Row (easy)
:30 row (hard)

2 sets:
10 double Dumbbell Deadlift
10 DB Goblet Squat
10 DB Shoulder Press
100-ft double-DB overhead carry

1 set:
10 empty bar Good Mornings
10 empty bar Back Squat
10 empty bar shoulder presses

2 sets:
5-10 back squats
3-5 shoulder presses
– Build in load

NOTES

• Spend 5:00 on the rower to get generally warm. Increase the intensity of the hard efforts across the 5 sets of work.
• Grab a light pair of DBs and use them to take the body through increasingly longer ranges of motion with the RDLs, squats, presses, and overhead carry.
• Perform a set of good mornings, squats, and presses with an empty bar to continue dynamically stretching the body.
• Perform 2 quick sets of squats and presses at lighter loads before starting the clock for the workout.

RX / Intermediate / Beginner
CrossFit Total
For load:
1-rep max Back Squat (3 official attempts)
1-rep max Shoulder Press (3 official attempts)
1-rep max Deadlift (3 official attempts)

Treat it like a meet!

Stimulus & Goals
Lift as heavy as possible for each movement.

• Take 12:00-15:00 to complete the squat, 10:00 for the shoulder press, and 12:00-15:00 for the deadlift.
• Complete at least 3 heavy singles for each movement.
• Rest 1:30-3:00 between lifts.

Strategy

• Take small rest breaks at the start of each section of the workout and increase rest as loads get heavier.
• Never rest more than 3:00 between lifts to stay warm and keep your momentum going.
• Today, be conservative. If you’re questioning your ability to hit a specific load, pull-back about 5-10 lbs for your attempt. If it goes well and you want to try to go heavier, go for it. If it doesn’t go well, move on to the next movement.
• Focus on speed across all of your warm-up sets. Practice moving quickly to teach your body to be quick!

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 30 min
CrossFit Total

Workout 2: 20 min
AMRAP 10:
1-2-3-4.. etc.:
DB Turkish Get-up (35/50 lb)
Strict Chest-to-Bar Pullup

Stimulus & Goals

• 5 rounds or more.
• Slower-paced workout to promote recovery, but still gives athletes the potential to move with intensity if they’re feeling good.
• Take the body through different ranges of motion.
• Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.

Strategy

• Hold on to 2s or 3s for the strict C2B as long as possible, then switch to singles.
• Alternate arms every round for the TGU or switch arms halfway through every set.
• Aim to minimize transitions to and from each movement. There may be a lot of resting in the middle of every set for both movements, so get started right away to save time.

Stretching: 10 min
2 sets:
:30 Scorpion Stretch hold / side
:30 pigeon pose / leg