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Workout – Monday, June 13

TIMELINEINTRODUCTION
0:00 – 11:00 General Warm-Up (11 min)
11:00 – 16:00 Specific Warm-Up (5 min)
16:00 – 18:00  Pre-WOD Break/Prep (2 min)
18:00 – 58:00 WOD (40 min)
58:00 – 60:00 Accessory/Cool Down/Clean up (2 min)
We have had a lot of build-up to this point, working through a deadlift cluster cycle, a box squat cycle, and a split jerk cycle which means there is no better time to re-test the CrossFit total (Last seen in full on 4/5/21). The CrossFit total allows members to test out the big three lifts (Back Squat, Strict Press, and Deadlift) to create a combined total. This will be our workout today as we want all athletes to focus on moving heavy loads. If someone is new or not comfortable building to a true 1RM, have them build to sets of 3-8, allowing them to focus more on technique and achieve more volume.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.

The Crossfit Total is a great chance for an athlete to test themselves and establish 1RM lift numbers from which to base percentages for future training!
Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. 

The Crossfit Total is a great chance for an athlete to test themselves and establish 1RM lift numbers from which to base percentages for future training!
Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. 

The Crossfit Total is a great chance for an athlete to test themselves and establish 1RM lift numbers from which to base percentages for future training!

WARM UP: 00:00 – 16:00 (16 MINS)

GENERALSPECIFIC
2:00 EZ Bike
Into..
2 RDS
8/8 Lunging Hip Circles
8 Plank Walkouts
8 Push-Up to Pike
8 Good Mornings
8 Cossack Squats
8 Glute Bridges w/ 2 sec. Pause at the top
Review Back Squat, Strict Press, and Deadlift

PRE-WOD BREAK/PREP: 16:00 – 18:00 (3 MINS)

WOD: 18:00 – 58:00 (40 MINS)

OPTION 1OPTION 2
“CrossFit Total”
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift 
EMOM X 28
Minute 1: 10 Goblet Squats
Minute 2: 10 DB Strict Press 
Minute 3: 10 DB Deadlift
Minute 4: Rest

POST WOD: 58:00 – 60:00 (2 MINS)

ACCESSORYCOOLDOWN
1:00 Scorpion Stretch/Side

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