Tuesday 3/26

CrossFit Total (per HQ)

The way to bring more strength to the CrossFit approach is with the CrossFit Total.  The CrossFit Total is the sum of the best three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.  The order for performing the three lifts will be squat, press, and then deadlift.  The best single attempt for each of the three lifts are added together for the CrossFit Total.  Multiple progressions to the best attempt are not allowed. 

The Press - any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso.

The Deadlift - any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended.  Any attempt to raise the bar counts as an attempt.  A belt may be worn.

The Squat - any halt in the upward motion of the whole bar constitutes a missed attempt, as does any change in position of the feet against the floor.  

Please read the following article from the CrossFit Journal to prepare yourself for the day's WOD.

CrossFit Journal Article - The CrossFit Total

Warm Up

Coaches Choice

Skill

Squat, Press, and Deadlift Clinic

Metcon

"CrossFit Total"

3 attempts for max weight:

Squat

Press

Deadlift

Score to total weight of all 3 lifts combined