Mon. Feb. 1

CrossFit Total (CFT):

1RM:
Back Squat
Press
Deadlift

*You may have 2 warm up sets before you will be given 3 attempts for each exercise. Movements must be performed in the above order.

Back squat must be taken from the rack, reach below parallel and return to fully locked out hips and knees, then returned to the rack.

Press is a strict shoulder press, no body action will be allowed. Bar must start on the shoulders/upper chest, and must be fully locked out at the top in the frontal plane (head through hole, bar over spine), and return to shoulders and returned to the rack.

Deadlift will be taken from the ground to the fully locked out position (locked out hips and knees, shoulders behind bar), and you must stay with the bar back down to the ground (no dropping).

Total all 1RM for your CFT.

You will be able to choose to do your CFT on Monday, Tuesday or Wednesday. We will also be posting a WOD every day for those who choose not to do the CFT, or wish to wait until they feel comfortable with the movements before attempting the total.

WOD:
4 RFT:
50 Push Ups
40 ABMAT
30 Lunges (total)