{"id":36311,"date":"2020-12-23T04:30:46","date_gmt":"2020-12-23T09:30:46","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=36311"},"modified":"2020-12-23T04:38:09","modified_gmt":"2020-12-23T09:38:09","slug":"wednesday-12-23-2020","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2020\/12\/23\/wednesday-12-23-2020\/","title":{"rendered":"Wednesday 12.23.2020"},"content":{"rendered":"
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Click image for the CrossFit Journal Article on the CrossFit Total by Mark Rippetoe<\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 500m
\nII. 2 Rounds of
\n7 x Air Squat
\n7 x Deadlift
\n7 x Press
\n10 x Hollow Rocks
\nIII. Scorpion\/Yogi Sandwich
\nIV. Mobility<\/p>\n

\u201cCrossFit Total\u201d<\/span><\/strong>
\nComplete three attempts at a 1-rep maximum for the Back Squat, Press and Deadlift. Each movement will be allotted 10 minutes of warm-up and working time followed by a three minute intermission to rest before proceeding to the next lift. Warm-up sets flow into one rep max attempts, establish targeted goal weights and execute. After establishing the best one rep for each lift combine the numbers \u00a0for a CrossFit Total benchmark<\/span> score.<\/p>\n

Back Squat 1-1-1 x 10:00 Time Cap<\/p>\n

Rest\/Transition x 3:00<\/p>\n

Press 1-1-1 x 10:00 Time Cap<\/p>\n

Rest\/Transition x 3:00<\/p>\n

Deadlift 1-1-1 x 10:00 Time Cap<\/p>\n

Post CrossFit Total Scores to comments.<\/p>\n

Notes:<\/p>\n