"CrossFit Total" (09.14.2009)

Warm-up Drills (09.14.2009)
Run 800m
Warm-up as needed for max effort 1 rep maximum attempts in the Back Squat, Shoulder Press, and Deadlift.

"CrossFit Total" (09.14.2009)
1 x Back Squat
1 x Shoulder Press
1 x Deadlift
There are three attempts allowed for each movement.

Post loads and total to comments.

Below is an excerpt from the CrossFit Journal Article describing the ''CrossFit Total'':
''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.''

--CrossFit Journal Article December 1, 2006

Link: ''CrossFit Total'' full article

Skill Development (09.14.2009)
C2 Time Trial

Row 1000m for time

Post time to comments.

CrossFit Endurance WOD (09.14.2009)
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post times to comments.