Prepare for CFT - Monday, July 17/17
CrossFit Total is (CFT) Coming Wednesday
July 19th is CrossFit Total DayFor those new to CrossFit Total, it is a benchmark to measure strength in 3 specific liftsBack SquatSh. PressDead Lift
One of the main Questions we get for CrossFit total is ....
How do we warm up for CFT ? A planned effort can yield incredible results. A haphazard approach will yield a less than optimal outcome. Take the time to read through this layout to plan out your warm-up and approach to each lift. Come Wednesday you may choose to follow this exactly, or deviate slightly, but you will have a starting point!Notes: Be careful not to use too many sets to get to your 3 attempts. 1-2 pre-warm-up sets is good!
CFT
Back Squat
1 at 90-95 %1 at 85-90%1 at 80-85%2 at 75%3 at 65%2-3 pre-warm-up sets.
Sh. PRESS WARM-UP
1 at 95 % of opening first attempt1 at 85-90% of opening first rep1 at 80-85% of opening first rep2 at 75%3 at 65%1-2 pre-warm-up sets ..
DEADLIFT WARM-UP
1 at 95%1 at 90%1 at 80%2 at 70%3 at 60%- if under 150lb. max, then 65x5 followed by 95x3- if around 200lb. max, then 95x5 followed by 115x3- if around 250lb. max, then 115x5 followed by 225x3- if over 300lb. max, then 135x5 followed by 225x3- if over 400lb. max, then 135x5, 225x3, 255x3 bar x 8Start Thinking about what type of rest you need to be ready for CFT Wednesday!.
Monday July 17, 2017
Focus:
15 minutes 2 findThruster - 10 RM.
Workout Of the Day: Courtesy of Pat Sherwood
2 RFT22 Thrusters 95/6522 Pull Ups.Lvl 2 Fitness2RFT22 Thruster 75/5522 Pull Up Progression ( Banded or Lower bar).Lvl 1 Technique2RFT22 KB Swings22 Jumping Pull ups.Lvl 4 Competitor 2RFT22 Thrusters Dumbells 50/3522 C2B.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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