CrossFit Sydney CFT?

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au
CrossFit Total (CFT)
This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 RepMax
You are ready.

You have 3 attempts to achieve the best 1Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFit Sydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second AttemptYour 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.


WOD
"CrossFit Total"
Back Squat 1rep
Shoulder Press 1 rep
Dead Lift 1 rep

Record Loads and add together for CFT

Warm Up
Row 3x
500m 1min Rest

3Rds
15 BS OHS
10 Push Ups
5 Box Jumps