CrossFit Barwon – CrossFit


The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Squat 15 min

Press 7 Min

Deadlift 15 min

Don’t do bonkers with this, the real test will be in the first week of the year. Stick to the strict time paramters.


Squat warmup (No Measure)

10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause

Superset all your warmup sets (<70%) with 10 BPA good mornings

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