CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – “The CrossFit Total”
Weightlifting
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)
Strength
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