4.11.14 "CrossFit Total"

April 10, 2014

FITNESS

CrossFit Total

1RM Back Squat
1RM Deadlift
1RM Press

Score is total of all three lifts
After the warm up you will have about 20 mins for squats, 15 mins for deadlifts and 15  minutes  for Press. Plan your sets accordingly.

I WOULD LIKE TO SEE EVERYONE POST THEIR SCORES TODAY ON THE COMMENTS.

We will be starting another strength phase next week and want to see all the progress.

 

COMPETITION

1. WARM UP
3 rounds not for time
30 Meter Handstand Walk
3 Strict Muscle Ups
100m Partner carry (split 100 out and 100 back)

2. “Deadly Rings”
12-9-6
Deadlifts (315,225)
Ring HSPU (substitution will be elevated strict or strict hspu)

Rest a Minimum of 30 Minutes

3.Team Work
Teams of 2 Same Sex
40-30-20
Power Clean (135,95)
Ring Dips
Toe 2 Bar

EXTRA CREDIT

ENDURANCE
Short Interval (SI)
(Thur, Fri or Sat)
8-10 Rounds
Swim : Repeat :45s on,:30s off, until form/pace deteriorates
Bike : Repeat :45s on,:30s off, until form/pace deteriorates
Run : Repeat :45s on,:30s off, until form/pace deteriorates
Row : Repeat :45s on,:30s off, until form/pace deteriorates

CORE/ACCESSORY
a. 4×15 Landmine Twists
b. 4×15 Band Pull aparts

ANNOUNCEMENTS

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

Comments

comments

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  1. Willhuntforfood Reply

    team rac
    tim pete 14:58
    joe paul 17:32
    andy boob 16:45

    ab cash out

  2. John Fitz Reply

    Squat #235
    Deadlift #265
    Press #120

    All PR’s for me.

  3. Don E Reply

    Back Squat 285#
    Deadlift 365#
    Press 135#
    Total 785#

  4. Brian C Reply

    Back Squat: -315#
    Press: -155#
    Deadlift: -375#

    =845

    It’s a CF Total pr, but no individual prs…
    Friggin deadlifted 375 twice Wednesday like nothing!

  5. Big joe Reply

    Back squat 345
    Deadlift 530 pr
    Strict press 195 should have went for 200 ran out of time
    Total 1070

  6. Justin Reply

    Back squat – 275 (PR)
    Dead lift – 280 (PR)
    Strict press – 135 (PR)

  7. Caroline Reply

    Woo PR-ness!

    Back Squat: 140# PR
    Deadlift: 205# PR
    Press: 70# (tie PR)

    Total: 415# YAY!

  8. neon joe Reply

    Back squat PR 295 dead lift PR 350 strict press is terrible 115 tied max

  9. Mean gene Reply

    295 back squat
    400 Dl
    175 strict press
    870 total

  10. Michael Arruda Reply

    Back squat… 255 lbs
    Dead lift… 405 lbs
    Strict press.. 135 lbs
    Total….. 795

  11. Adam Reply

    Back Squat 315#
    Deadlift 325#
    Press 145#
    Total 785#

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