CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
100 M Barbell Farmers carry after each set 95/135#
125 DU’s – Can be done before, during, and/or after. It’s up to you!
(For the barbell carry and deadlift one bar must be used…..take your work outside)
KB Farmers Carry 35/55#
KB Farmers Carry 25/35
:30 Hollow Hold
:30 Dead Bug DEAD BUG VIDEO
20 Minutes to Establish 1 Rep Max Back Squat
10 Minutes to Establish 1 Rep Max Strict Press
20 Minutes to Establish 1 Rep Max Deadlift
Warm Up Example:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1
POST TOTAL TO COMMENTS
*The CrossFit Total consists of 3 lifts: the back squat, press, and deadlift. You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together for your total. So here is the tricky part. You can warm up however you like, but once you declare your first back squat attempt you are committed to progressing through all 3 lifts; you don’t get anymore warm up lifts. You will make your 3 back squat attempts then move straight into the press, then the deadlift.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you
know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight
you want to do, based on your performance on the previous two attempts.
Be ready to get in the box and find your Total! Remember we will not have time to warm up, you will need to do all stretching and warm ups on your own. We will cover all movements with the PVC and go directly into the Total. This is a great way to establish your strength in these three lifts. If you are not able to make it we will have a make up on Tuesday there will also be a WOD that day too.
Crossfit Vital is a great place to get a workout in. Friendly atmosphere, owner is motivated, knowledgeable, and eager to help people achieve their goals and results. Prices are some of the best. Space is large and very accommodating, not some small cramped gym. All around great community of people and a great box.
- Carl J.
As a chiropractor I tend to see a few injuries from CrossFit athletes so it's very important to have a good coach that is going to teach you fundamentals to not only minimize your chances of injury but also maximize the benefit from each workout. Patrick is that coach and does an excellent job. I would highly recommend CrossFit Vital to anyone and I would trust them with any of my patients. Great atmosphere, high energy and an excellent coach.