HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Workout Of The Day

April 16th, 2014

602367_552345064806790_2031137637_n

“CrossFit Total” – CrossFit Brisbane
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session. Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers. You can also download a spreadsheet version (thanks Brad Smith)

“CrossFit Bodyweight Total”
Air Squats 1 max set (Unbroken)
Push Ups 1 max set (Unbroken)
Dips 1 max set (Unbroken)

COMPETITION TRAINING (Optional)
[B] 3 x 800m Every 5mins

Log results online (Beyond the Whiteboard)

View Full Post

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 3 Barrett Ct
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers