Tomorrow is a CrossFit Total. I’m giving you fair warning tonight as I want you mobilized, rested, fed, and well prepared to succeed tomorrow. Spend an hour tonight working on your mobility (hit Mobility WOD if you need ideas), eat a bunch, and show up tomorrow ready to roll. 15mins isn’t much time to get warmed up so be punctual and get some extra time logged at home if you need it. Here’s how it’s going to go:
Time Pressured CrossFit Total:
1RM Back Squat
1RM Shoulder Press
Add your best of each together to get your total
You get 3 attempts at each (no more… not even one… not even a really fast one… just for triesies), and this is not to be confused by 3 attempts at each weight or 3 misses either. Once you’re warmed up it’s 3 attempts total.
You’ll lift your first of 3 Back Squats @ 15mins into class and have 15mins to complete your other 2 Back Squats (this will be on the clock).
Any lifts not started when the clock hits 15mins will not count. Following your Back Squats you’ll have 15mins to start and complete your Shoulder Press and then 15min. for your Deadlifts. If you complete a movement early you may move onto the next lift, but no exceptions will be made of the 15min time caps.
Best two quotes from the video:
“It’s really not about the genetics as much as it is about the effort, and about doing the activity right”
“if you can’t clean the house right, how are you expected to run a fortune 500 company right” (I like to think this plays into the “how you do anything is how you do everything” speech)
So stoked for tomorrow,