0:00-20:00 General Warm-up

20:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20-30 second hold each side Lying Hamstring Stretch

20-30 second hold each side Lying Quad Stretch

20-30 second hold each side Lying Glute Stretch

20-30 second hold each side Kneeling Hip Flexor Stretch

10yd Walking Straight Leg Marches

10yd Lunge and Twist

5 Infant Squats

WOD Prep

3 Rounds

Complex: 5 Deadlift + 4 Front Squat + 3 Push Press @light weight

—after 3 Rounds—

5 Front Squats @40%

4 Front Squats @50%

3 Front Squats @60%

2 Front Squats @70%

1 Front Squat @75%

WOD:

The CrossFit Total…ish

In a 30 minute window reach a 1-rep max for each movement

Front Squat

Deadlift

Push Press

SCORE: Weight for each movement

FOCUS:

• LFT HVY SHT…with good technique

• The CF Total is Back Squat, Deadlift, Strict Press…because of the movements in the last cycle we are switching 2 of the movements to this version

EXECUTION:

• Recommend taking 10 minutes for Front Squat since we should be warmed up to at least 75% before the clock starts this should give you enough time

• 12 minutes for Deadlift to account for transition to the ground and building in weight, use the first 6 minutes to build then you could do a 1-rep attempt every 2 minutes for 6 minutes

• 8 minutes for Push Press, transition back to the rack, 4 minutes to build, then a set every 1:15 to 1:30 for your 1-rep max attempts

• Front Squat: elbows up, chest up, good depth, max effort to the top

• Deadlift: good brace, whole foot pushing into the ground, squeeze the glutes to lock out

• Push Press: whole foot in the ground on the dip, drive through the floor, good lockout with core braced…it is very easy to do a push jerk when doing heavy push press…don’t double dip :)