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CrossFit Total

06 Apr Posted by in Helpful Tips | Comments

Don’t get too excited – we’re not doing it today. Now that the CrossFit Open is over, we’re going to get back in to more strength work. We’ve already entered a new cycle of 5/3/2’s, working our way towards some 1 rep max (1RM) testing towards the end of April. We will be testing in the CrossFit Total style, which means lifters are allowed three (3) attempts at a new 1RM in the back squat, shoulder press (strict), and deadlift.

Think incremental progress as we move through the next several weeks: small jumps, focusing on form, position, and good reps – no misses! Always leave a little in the tank, stay hungry and save the real battles for the testing day.

Workout of the Day

WARM-UP

Dynamic W/U

STRENGTH/ACCESSORY

E3M for 15min:
-3 Back Squat
-10 glute bridges (from supine position – no box)

WOD

10min AMRAP:
-80ft rack lunge (holding KB)
-30 KB swings

RX: 35/55
Zone 3: 30/45
Zone 2: 25/35
Zone 1: scale as needed

*Split with a partner if needed

MOBILITY

Couch stretch – 2min/side

Smash/roll adductors & hips

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