Workout
CrossFit Total minus Deadlift
Back Squat
1-1-1
Press
1-1-1
Just like the CF Total, we are going to get properly warmed up and move one exercise to the next without taking a break. The singles represent the “work sets” and do not include the warm up sets that you may need to properly judge your first attempt. You should strive to meet or exceed your previous squat/press numbers on the 3rd attempt. More info from Coach Rippetoe below. As Sean would say, “do work.”
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Mark Rippetoe explains how to properly judge your three lifts in the CrossFit Total in the December 2006 issue of the CrossFit Journal:
“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. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.”
{ 4 comments… read them below or add one }
230 & 130
New PR on the Press, but went down on the squat. My hammies don’t seem to agree with heavy squats in the morning.
Jay, you continue to kick ass. Congrats!!
As for the nooners, great camaraderie today folks! Fun working out with all of you.
85/65.
The sad thing is how close those numbers are to each other! Not sure if that’s good or bad for my legs or my arms. The weight felt good, it was just that my knee felt unstable when I got too low. I am slowly creeping towards a consistent 90 degree squat. I do recall, however, one of my earliest CF back squats was something around 90. So I guess I can feel okay that my baseline is at least starting to approach what is used to be…
I maxed out at 58# on the press and 115# on the back squat. Beth and Carolina, thanks for being great workout partners! (Especially when I got stuck in the “down” position with too much weight on one of my back squats…)
Nice work y’all! Caroline, glad you could make it out for a nooner.
PR for both for me, 215 squat and 145 press. I think that last time I did squat was with 135 or something like that. 3 months and finally gaining just enough flexibility to perform a squat correctly.