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(Benchmark Day:)
*First 10-15 minutes spent reviewing proper lifting technique with the squat/deadlift and strict press.
WOD: “Crossfit Total”
3 Attempts at Each Lift:
Back Squat
Strict Press
Deadlift
Score: Total Weight Lifted
**We will warm up each movement prior to starting the WOD, each athlete will only get three attempts at each lift, so having a plan of action is crucial. Tips: Your first lift should be something you know you can hit for a triple (3 reps in a row), your second should then be something that would be a heavy single (1 rep), then if successful, your last lift will be something that you want to go for depending on how your previous lift went.
~Weakness Wednesday will be introduced today! Each member will pick a weakness to focus on for the next six weeks. It can be a lift, gymnastics, conditioning, really anything goes. We will then ask you to commit 10-15 minutes every Wednesday after your WOD to focus on getting better at the weakness. You can reach out to a coach for input or ask for drills that can help you become a better athlete.
