CrossFit Total

Tuesday, May 26, 2015

Coach Arik

(6AM) Kayla, Laura, T$$$, Lisa, Whit and me

Warm-Up

15 reps of Samson Stretch, Overhead Squat with PVC, Sit-ups, Back Extensions, Pull-ups and Dips.  I did Supermans for the back extensions, 3 regular pull-ups and 12 jumping pull-ups and bar dips.  My left shoulder feels OK, but I did not want to risk re-injury while doing pull-ups during the warm-up.

The CrossFit Total

Back Squat (1 Rep Max), Shoulder Press (1 Rep Max), Deadlift (1 Rep Max)

This is a test workout that was proposed in the CrossFitJournal in December 2006.  We had tried most of the exercises before, but I struggled to get low enough on the squat.

Back Squat:  8x45, 5x95, 3x135, 2x165, 1x175, 1x185NR, 1x185

Shoulder Press:  6x45, 3x75, 2x95, 1x105, 1x115, 1x125, 1x135NR

Dead Lift:  5x95, 3x135, 2x185, 1x205, 1x215, 1x235

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Total = 545

I may have had a little more Dead Lift in me, but wasn’t sure how to work up the weight.  On the others, I maximized my efforts.  While it is not grueling at the time, I will be sore for a couple of days.