July 29, 2013 Time to start training for the 2014 Games!

Photo from games.crossfit.com

Rich Froning celebrates his third consecutive CrossFit Games title!

Photo from games.crossfit.com

Sam Briggs takes home the Women's title!



Warmup

Run 400 m/Row 500 m

15 Air squats

15 burpees

15 pull ups

15 toes to bar

15 wall balls

Warm up on all 3 movements with a PVC or empty barbell

Skills

Squat clean

Bench press

Overhead squats

WOD

The "Other" CrossFit Total

Three attempts to find your 1 rep maximum of:

Squat Clean

Bench Press

Overhead Squat

"The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

CrossFit Total.

-Back Squat

-Shoulder Press

-Deadlift

You have 3 attempts and 3 attempts only for each lift! 

Please read below.

CrossFit Total rules

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

**You can warm up BUT once you start your first rep You Have to stay at that weight. 

**with the CrossFit total you will most likely pr, when you do you MUST do this dance.. This is Mandatory for all classes!