WOD – October 6, 2014

Workout of the Day
Warmup:
Back Squat 5-3-1-1
Shoulder Press 3-2-1
Deadlift 3-1

then…

“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Your score is the sum of the max amounts lifted in each exercise.

Rules and Guidance
All warmups must be completed prior to starting the CFT. Once you make your first attempt at a back squat, you must perform your three lifts in each exercise, in order, with no other lifts between.

You will have 9 minutes to complete each exercise, that is, 9 minutes for 3 back squat attempts, 9 minutes for 3 press attempts, and 9 minutes for 3 deadlift attempts.

Once you miss a lift, you are done with that lift. For example, if you are unsuccessful with your 2nd attempt at a deadlift, you do not get a 3rd attempt.

Your first attempt should be a weight that you know you can do for a heavy triple. Your second attempt should be at a weight that you know you can do for a heavy single. If everything feels good, and your form is spot-on, you may go for a new 1RM on your third attempt.

We use the Total as benchmark to gauge fitness now, so we can compare to the future and assess your gains. Don’t be greedy. Don’t be stupid. Don’t attempt a weight that you know you will fail. It’s far better to walk away leaving some weight on the table than it is to get hurt.

Finally… enjoy this one, it’s gonna be fun!