Friday June 7th 2013

Tonia

A classic video of Crossfit Total from the early days of Crossfit

WOD

Prep…

Run 400 meters

10 min of shoulder, hip and hamstring mobility. Work on the areas you have the most difficult time with. Example: you struggle with getting into a tight position for a dead-lift or an Olympic lift. Here is the fix…. Hamstring floss for 20-30 reps each leg. With a lacrosse ball roll glute/hip capsule. Foam roll thoracic spine and lats.

“Crossfit Total”

Crossfit total is a strength assessment that is the sum of the best three attempts at the squat, shoulder press and the dead-lift done in that order.

1 rep max back squat
1 rep max shoulder press
1 rep max  dead-lift