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What is the CrossFit Total?

16 May Posted by in Events | Comments

On Monday, May 19th at 1pm CrossFit Zone will be hosting the CrossFit Total event to crown the King and Queen.  For those that are new to CrossFit, you may not know what the CrossFit Total workout is…

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

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.

For more information on this workout, check out this journal article: journal.crossfit.com/2006/12/the-crossfittotal-by-mark-rip.tpl

Need to work on your Olympic Lifts?  Come to the Oly class today at 10:45am.  The focus is on split jerk skill transfer exercises.

 

Workout of the Day

WARMUP
Coach led

WOD
5 Rounds:
1 Deadlift
1 Clean
1 Front Squat
1 Jerk
AMRAP: 3:00
Rest 1 Minute

RX – BB: #120/#185
Zone 3 – #95/#135
Zone 2 – #75/#115
Zone 1 – scale as needed

ACCESSORY
Rope Climb: 1 (15’) E30 for 10 intervals

MOBILITY
Figure 4 stretch against wall – 2 min per side
Foam roll legs and hips

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