
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
“The CrossFit Total”
Complete each of the following tasks, establishing the best 1RM possible for each of the lifts within the time allotted.
0-10:00
Establish a 1RM Back Squat
10:00-20:00
Establish a 1RM Press
20:00-30:00
Establish a 1RM Deadlift
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Seagram Sevens”
7 minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Post scores to comments.