Wednesday, July 13
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
You will warm up, building to your first attempt. A good warm would follow this rep scheme: 10 Reps – Empty bar 6 reps 40% 3 reps 60% 1 rep 70% 1 rep 80% 1 rep 85% FIRST ATTEMPT – should be approx 90-95% 1RM. It should be a weight that you know you can hit every time. SECOND ATTEMPT – can be 1RM+/- based on how the warm ups felt and the first attempt. THIRD ATTEMPT – should be 1RM + but don’t be greedy. Going 3 for 3 is ideal. Knowing your limits is key as well.
Run The Big Loop
Sladeview Circle, once at loyola cut down the business park next to Ridgeway and head across. Be careful!