Hey Team!
This Monday, we have the CrossFit Total, and we’re testing your 1-rep max in the Back Squat, Strict Press, and Deadlift. 💪🏼
Can’t make it Monday?
No worries… you can make up the Total any day this week. Just let your coach know, and they’ll give you an appropriate warm-up.
Suggested Progression
The progression is flexible—move quickly through lighter sets up to ~85%. Once you hit heavier weights, rest 2–5 minutes between sets (more rest if you’re lifting near your max or you’re an experienced lifter).
Timing Tips ⌚️
We plan to get you warmed up and under the bar quickly. During early squat sets, feel free to do extra mobility work between sets.
If you’re planning to lift very heavy weights, consider arriving a few minutes early to start warming up.
If you need to stick strictly to an hour, follow this guide for timing:
✅ Squats done by ~25 min
✅ Pressing done by ~35–40 min
✅ Deadlifting for the remainder of class
As always, ask your coach if you need guidance. Let’s lift heavy and have fun!
woodstockathletics 