Basics

JT Scott | 05/19/2019 | 11

We’re going back to basics here today with some throwback programming. The one-rep-max is a useful thing to do every once in a while. The classic format for the “CrossFit Total” is to put up a 1RM in the Press, Back Squat, and Deadlift in a single day… but today were leaving off the Deadlift to allow time for proper warmup and focus on the other two lifts.

With that done, we’ll have just enough time to retest an old benchmark from the 2012 CrossFit Open: 7 minutes of burpees. We’re going to use the same standard, aiming at a target 6 inches above your head. (We used rings for this back then, so that the adjustment was just right. Of course, it also means you’ll be rewarded for control and accuracy, because if you don’t touch the target it doesn’t count.) I’ll never forget that one, and thanks to that I know exactly how long it took me to do 100 burpees. 😉

You can thank Mel for this one – but when you do, know that Yours Truly immediately said “I LOVE IT” when it was proposed. There’s a reason we’ve made such a good team for so long…

Chicken Coop Update: This coming Sunday during Open Gym, from 10-noon, I’ll be at the gym putting my functional fitness to work – specifically, I’ll be digging out the area for the chicken coop to get re-installed. I have plenty of shovels for folks who would like to help, and I’ll need a strong crew to tip that thing back over and settled into place. I’d love your assistance, it’s always more fun with friends!

The chickens themselves just hatched in member Laura Borelli’s classroom – she’s teaching the kiddos about science – and we need to make a home for our homegrown flock. Come on out Sunday and lend a hand!

STRENGTH:
1RM Press
1RM Back Squat

WOD:
AMRAP 7
Burpees