Workout of the Day: Friday, 11.2.18

ChadHairSquat.jpg

WORKOUT OF THE DAY:

It's Spooky Total Day! The CrossFit Total is a classic test which we've been training towards this cycle. You will set a 1RM in your back squat, strict press, and deadlift. We'll have multiple coaches on every 90 minute class to make things run efficiently-- please sign up for your spot and show up on time. As always, we will prioritize you moving well and safely. Be prepared to go heavy, cheer loudly, and do something you've never done before!

MOVEMENT PREP:
2 Sets:
10 High Knee Lunge + Twist
10 Pause Jump Squat
10 Cossack Squat
5 Inchworm
10 Yoga Push up
10 Cat/Cow

CrossFit Total

Find a 1RM:
Back Squat
Strict Press
Deadlift

Suggested Progression--19-23 Reps to PR
50% x 5
60% x 5
70% x 3-5
80% x 2-3
86% x 1-2
91% x 1
96% x 1
101% x 1

Justin McClintock