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CrossFit Boone – CrossFit
Warm-Up for CrossFit Total
Warm up to about 80% on all three of these lifts:
1.) Back Squat
2.) Strict Press
The CrossFit Total is a benchmark workout that is 12 minutes, divided into three 4 minute portions with no rest between each movement. You have 4 minutes to find a heavy or 1RM Back Squat, Strict Press, Deadlift. It is important that you do these movements IN SEQUENTIAL ORDER of back squat, strict press, then deadlift.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
There is going to be a strategy behind this workout. You need to be somewhere between 80%-90% of your 1RM for all of these lifts. You’ll take at most 3 attempts at each movement. Take about 45-90 seconds between each movement. Be ready to hit your first attempt as soon as the clock hits zero. Be belted up and have your water bottle close by. You may need to work together on this one and share the bar with someone of close-to or equal strength.