CrossFit Total

Wednesday, July 17, 2013

Skill

Tabata Double Unders

WOD

“CrossFit Total”
Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

The CrossFit Total is the sum of the best of three attempts at the squat, press, and deadlift (in that order).  After sufficient warm up athletes will take 3 attempts at each lift to determine their CrossFit Total.

Read “The CrossFit Total” by Mark Rippetoe for a full description of the CFT and some helpful hints.  Below are some excerpts from the Journal article:

“The CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.”

“By starting out with a clear picture of what we want and don’t want from a CrossFit Total, many millions of hours of bitching, hard feelings, and confusion can be averted. It must be understood that good form in the lifts is inherent in the rules for testing them.”

“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.”

 

2013-07-17

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