“CrossFit Total”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – “The CrossFit Total”


The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
*Note: Due to the time constraints of class, each lift will get 15 minutes. This may or may not impact your usual 1 RM numbers (and that’s ok)


6:30PM KSQ Strength

1. Overhead Squat – 1 RM test

2. Final attempt – 50 Perfect Push-ups for Time

Overhead Squat

50 “Perfect” Push-ups (Time)

For time, complete 50 “Perfect” Push-ups

Perfect Push-up Criteria (Rx)

– Feet Together

– Tension through entire ascent and through entire descent (including at the bottom)

– Chest touches floor

– Full lock out of elbows at top

– Hips in line with shoulders at all times

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