email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

CrossFit Total

DATE: Monday, June 6th, 2016



“CrossFit Total”
BS 1-1-1
Pr 1-1-1
DL 1-1-1 
*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.


This is the same bit of knowledge we always post for the CFT – so some of you may have seen this before:

  • Knowing that you only have 3 (yes three!) attempts per movement, choose your loads wisely.
  • You might want to open with a previous PR or the heaviest weight that you KNOW you can lift in your first set. This is a security measure in case your next 2 don’t happen. For the second and third attempts, go for it.
  • And remember, there is a set up for each lift, and it’s a static set up with constant tension, especially on the DL. This isn’t a place to be bouncing around and break-dancing on the bar right before you start! Your back should be set (shoulder blades depressed and retracted), your core tight, your chest up and full of air, weight in your heels, get tension & push through your heels while pull the chest up!
  • We will at least double up on racks, it’s always better to train with a partner


Bring a Friend WOD this Saturday…PLEASE have them on the schedule ahead of time so I know how to plan for the workouts. Please ask someone new to CrossFit and who is truly interested in trying us out. 
Please get on the schedule ahead of time, if you need to make cancellations or changes to the schedule, please use the text line (727) 421-3651. Thank you! 


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