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DESCRIPTION

Today’s workout is “The Other Total” (Strength) you can choose to do the “CrossFit Endurance Total” instead

STRUCTURE: Athletes will have 12 Minutes to Build to a Heavy Power Clean, 12 min to Build to a Heavy Bench Press and 12 min to build to a Heavy Overhead Squat. Movements must be done in this order.

STIMULUS: “THE OTHER TOTAL” is a Benchmark workout.

STRATEGY: Athletes should gradually build to a 1 Rep Max. Athletes should make sure to prioritize quality of movement and mechanics; choosing weights that they can maintain good technique.

SCALING: Athletes can build to a heavy 3 or 5 rep max.

SCORING: Athletes’ score will be the Sum Total Load of their heaviest Power Clean, Bench Press and Overhead Squat.

Each of the workouts will take at least 30 min, if at the 8:30, noon or 6pm class please ensure you will be done by end of class.

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

-OR-

CrossFit Endurance Total -RUN (4 Rounds for time)

CrossFit Endurance Total

200 m, 400m, 800m, 1600m’

All should be as fast as you can go, with a 5 min rest between each run.

-OR-

CrossFit Endurance Total – ROW (4 Rounds for time)

CrossFit Endurance Total

250 m, 500m, 1000m, 2000m’

All should be as fast as you can go, with a 5 min rest between each run.