Warmup
0-3 warm up
bike or row
bike or row
4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
Prep Work
Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.
Intermediate Option
Intermediate athletes do not need to scale this WOD.
Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Benchmark
CROSSFIT TOTAL
Back Squat - 1RM
Press - 1RM
Deadlift - 1RM
Press - 1RM
Deadlift - 1RM
Cash Out
work on ONE weakness - see coach for assistance
