THE CrossFit TOTAL.    August 29 2012

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CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

An oldie but goodie!

The CrossFit Total.

Da, dadada, daada.  Da, dadada, daada.  Da, dadada, daada.

What the hell is that you ask?  That’s the intro to Back in Black by AC/DC.  You know why?  Because it’s the freakin’ CrossFit Total at CrossFit Roots.

Put your worries aside, pull up your knee socks, bang your head, find your lift heavy shit shirt, watch some Ronnie Coleman, check out the CrossFit Total article, dip your hands into the magic fairy dust of CrossFit chalk bucket and get ready to THROW DOWN.

Heats for the Cool Cruel Summer edition of the CrossFit Total start at 4:00PM.  You must be generally warmed up prior to your heat start time.  The time you sign-up for is the time you START your press.  What is generally warmed up?  A 1,000m row, 30 air squats, 10 push-ups and a bit o’ mobility.

Heat start times are: 
4:00pm
4:20pm
4:40pm
5:00pm
5:20pm
5:40pm
6:00pm

Come prepared with your worksheet!  Download here.

Post to comments ANY question about how today will run.

  • Curt Hammerly
  • Molly

    Awww yeah! Can’t wait to crush it tonight! Since you mentioned Ronnie, I’ll leave you with this…. “Ain’t nothin but a peanut!”

  • MollyMo1982
  • http://twitter.com/lmarie lisa p

    Can’t wait to warm up with some Ronnie style full range of motion dumbell presses.

  • MollyMo1982

    haha did you notice his squat depth in the video? Definitely not below parallel!

  • Alison Minton

    def not to Roots standards!

  • MollyMo1982

    Thanks for hosting a fun workout. I know space/time is limited but one critique I have of the night is to allow 30 minutes for each lift. With 2 athletes sharing a bar, it was really tough getting through the warm up and 3 attempts in 20 minutes.