140109 ~ CF Total Day is Here
CrossFit Total Day is here!!! Arrive early....warm up and start lifting!!
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift.
Safety over weight! Coaches will be watching your form like a hawk! Absolutely no rounding of the back will be permitted!!
When warming up for the 1 RM Backsquat, perform the following before approaching the rack:
a) 2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
** Use the "Walkout" method when approaching maximal weights.
5 x 300m row (Sprint)
Posted on Thu, January 9, 2014
by CrossFit Canuck