1 Rep max lift for the following exercises: Back Squat Press Deadlift Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for each lift. The total is the weight of all three lifts added up. Read Mark Rippetoe’s CrossFit Journal article explaining the CrossFit Total [...]
Archive for the ‘Benchmarks’ Category
Tuesday 081010 – CrossFit Total
Monday, August 9th, 2010Saturday 072410 – Fight Gone Bad
Friday, July 23rd, 2010Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Each exercise is done for 1 minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed [...]
Saturday 012310 – Filthy Fifty
Saturday, January 23rd, 2010For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *Compare to 101709*
Sunday 122009 – Fight Gone Bad
Saturday, December 19th, 2009Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Each exercise is done for 1 minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed [...]
Saturday 121209 – 300 Workout
Friday, December 11th, 2009Class will be at Edgcumbe today. For time: 25 Pullups 50 Deadlifts (135#/105#) 50 Pushups 50 Box Jumps (24#/20#) 50 Floor Wipers 50 KB Clean & Press (1.5 Pood/1 Pood) 25 Pullups This was the benchmark workout done periodically by the cast of the movie “300″ to test their performance improvements while they trained with [...]