CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
WARM UP
5-mins General Activity such as Run 800m or Row 1000m
CELL WOD
COACHES CHOICE MOBILITY then,
3 rounds for time of:
“The Cell Baseline”
For time:
Row 500m
Squat, 40 reps
Sit Ups, 30 reps
Push Ups, 20 reps
Pull Ups, 10 reps
Post time to comments
KETTLEBELL CROSSFIT WOD
SKILL
The Clean
WOD
5 rounds for time of:
24kg 1-Arm Russian Swing (alternating hands each rep), 25 reps
Burpees, 10 reps
Post time to comments
Crossfit total day:
B/S – 110 kg. Failed at 120 then 115 (bummer).
Press – 44kg. Failed at 45.
Deadlift – 140kg. Failed at 144.
Total score 294 for a body weight of ~69kg (last time I checked).
First crossfit total today and loved it!
B/S 140
Press 90
Dead 160
Total 390
Bodyweight at 130kg
Need to improve my power to weight ratio.
Really want to get either the 400kg club or maybe even the 900pound on my next attempt.