CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
3 Rounds of
10 Goblet Squats
20 Backwards Lunges
10 DB Push Press
Metcon
The CrossFit Total is a test of absolute strength. You have 3 attempts to lift a max repetition in following lifts (and in the following order):
Back Squat
Strict Shoulder Press
Deadlift
The score is the total number of all 3 lifts combined
Use the following rep scheme for each lift: 5-5-3-1-1-1
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)