07-05-10 CrossFit Total
Sunday, July 4th, 2010Welcome back! I’m sure you are all well rested and ready to tackle the always popular CrossFit Total, but before we get into that take a moment and look back at the de-load week.
Do you feel you improved during this time? Did you learn a new skill or shore up any deficiencies in your current skill set? Did you take the time to foam roll (SMR), strectch, mobilize tight joints and have some fun while doing it?
If you answered yes to these questions, then congratulations on a successful de-load week!!!!
Check out theses two videos from the main site taken at our regional competition.
The Affiliate competition at the Southeast Regional by CrossFit Again Faster - video [wmv] [mov]
The Affiliate competition at the Southeast Regional - video [wmv] [mov]
The CrossFit Total
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test. There is no time limit to complete the total but all lifts must be completed in one session. It is imperative that you work together in groups today. The amount of weight that some of you will be moving is staggering. Work smartly and be aware of others lifting around you. Be encouraging to others as they attempt their lifts. The standards of the movement do not change today. Here they are…
Deadlift- stand up fully, shoulders behind the bar then lower the weight to the ground under control. If you drop it, you will not get credit for the lift.
Press- from a rack, press the bar to overhead with no lower body assistance. Lower the weight under control.
Back Squat- high bar or low bar position, squat to a full depth (hip crease to knee) and stand back up fully.
Log your loads and comments to your journals. These numbers will be very important for the next few months of WODs.