Nov 2, 2014

Monday 14.11.03

Main WOD “CrossFit Total”
3x Person Groups, Find your 1 RM

-Back Squat
-Strict Press
-Deadlift

METCON
8min AMRAP
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

CrossFit Total: The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.  There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Chart with weight rankings below

What weight should I start with?: The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

METCON (Metabolic Conditioning aka the WOD): After recovering from the CrossFit total, organize into groups and perform 8 minutes of "Cindy". Start with your 20min "Cindy" pace and ramp it up each minute.  Try and get at least 10 rounds complete.

Scaling: Executed a jumping or banded pull up as needed.  Execute push ups from the knees.  Place a medicine ball under your air squat to help you on the way down/up.

10 comments:

Chuck Lawrence said...

735 on the CF Total (BS: 285, Press: 135, DL: 315). Everything felt really out of whack this morning (probably due to the beer and copious amounts of fun-size snickers bars consumed over the weekend)...I'll take another crack at these lifts over the next few weeks.

12 full rounds on the metcon.

Sean Carmody said...

835 Total (BS: 305, Press: 155, DL: 375); 12 full rnds METCON

ROBERT KINNEY said...

815 Total

315 / 145 / 355(PR)

Gotta get stronger before the Open!

Bethany Jessee said...

I just have to say...there's some super awesome strong ladies in the 8am class! :)

Jimmy Chen said...

IMCF Sill

650 total, (235/135/280). I was never the strong guy, but at least I beat my last total by 5-lbs.

METCON after the total totally totaled me. Barely got 10 rounds before collapsing in self-pity.

Same time tomorrow! :-D

Justin Pritchard said...

645 - BS: 215/ Press: 125/ DL: 305 (PR). Rough morning for my back squat. Hopefully getting stronger this month.

Russell Gibson said...

775 = 255 BS + 155 SP + 365 DL
Hard time with the BS due to poor hip flexibility.

Niko Wooten said...

990 CF Total. Going to actually start using and trying to follow some days of the WODs that are posted besides the ones I do on my own. 990 CF Total (BS:355 (not the best), Press: 185, DL: 455).

Ross said...

IMCF SD DET


TDY Schedule has been really messing with workouts for past week +....

Didn't have time to do whole CF Total, instead just did a 10 min AMRAP of Cindy. 15 RDS RX...

Jacob Dupin said...

725 Total BS: 305, Press: 135, DL: 285. PR in press and DL.