HAPPY BIRTHDAY
JAMES PREECE
Crossfit Total
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You have 15 mins on each lift.
Please come in early if possible to mobilise and warm up as we have a lot of lifting to fit into the session and need to be organised.
You have three attempts in each of the 15 minutes.
If you are unsure or your 1RM or haven't done a 1RM before, you will not being doing CrossFit Total but working on a 5RM.
If you have been lifting for a while and have an idea of what your 1RM is in each of the three lifts, please come with a plan of how you are going to hit it.
A good idea is how we try and hit our 1RM days with the
5-4-3-2-1 rep scheme.
5 reps at a warm up weight
4 @ 25%, 3 @ 50%, 2 @ 75%
Nominate when you are begining your three lifts - failed attempts count.
First lift should generally be what you can do for a 3RM, the second lift what you can do for a 1RM and then try and hit that PB for the final lift. You may have to adjust this plan if it goes awol.
Here are some basic precautions that need to be followed
for safety:
1) Don't be stupid.
Don't total if you're injured to the extent that
a total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you're ultra-stupid.
2) Don't be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3) Don't be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It's a test,
and it's designed to measure what's there,
not create something that's not. That's what
training is for.
Compare last time here
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