Sunday, July 16 2023

"CrossFit Total with a Twist"

15min to Achieve a Max Back Squat
15min to Achieve a Max Bench Press

15min to Achieve a Max Deadlift

*Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with a Twist.

*Squat, the bar is taken from the rack and has to be placed back in the rack for a success.

*Bench Press, the bar can have help on lift off from rack,a controlled rep touches chest to full lock out, bar can be assisted back in rack. The Butt/Glutes have to maintain contact with bench.

*Deadlift the bar is pulled up until the lifter is standing erect with knees & hips fully extended and shoulders behind bar. The bar is lowered under control with both hands back to the ground. The bar may not be dropped.

Grip & Guns Development

100m KB/DB Farmers Carry

25 Barbell Curls
20 DB Hammer Curls
15 Barbell Rows

10 KB Curls each arm alternating