8/1/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
OPEN WOD - Free for any to try. Bring a friend and receive 25% off your next month! August 5th- 7am

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge

SKILL

Go over standards for each lift: Back Squat, Strict Press, Deadlift

CrossFit Total

BUY IN

Warm up to a 1RM by completing:

35% 1RM x 5
45% 1RM x 3
55% 1RM x 2
65% 1RM x 1
80% 1RM x 1
90% 1RM x 1

WOD

"CrossFit Total"

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

The order for performing the three lifts will be Back Squat, Strict Press, and then Deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. 

There is no time limit for each lift, but they must all be performed during one class.  You have three attempts per lift. 

Your first attempt should be at about 85% of your Wendler 5-3-1 max (a number you should have recorded). The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.

After the squat, rest for a couple minutes (long enough to recover, but not long enough to get cold) and begin to warm up for the press.

CASH OUT

Set new goals!  What numbers do you want to reach by the end of this year?

MOBILITY

Glute,Hamstring,Quad