Monday August 17th

Today is CrossFit Total. Yes we know an hour is not enough time to find 3 true maxes but thats not the idea behind this workout.
The idea behind this is to find a 1 rep max IN A ONE HOUR CLASS (read that again, its important, IN A 1 HOUR CLASS) of
Back Squat
Strict Press
Deadlift
Would that be the same number if we had an hour to work on each lift? NOPE! The time is an important limiting variable in this workout, but this specific workout is a good set up for our new cycle we are starting. It lets us get some heavy baseline numbers that are probably not true maxes.

Generally its little chaotic but we will make it work. Again, its what you can do in the time allowed, which will not be the same number as if we dedicated one hour to
each lift.
But before Mondays workout here is the weekly preview

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Strength

CrossFit Total (Back Squat / Strict Press / Deadlift), 40:00 to establish all three 1RMs, Monday.

Bench Press 3RM Baseline Test, Thursday.

Weightlifting: Power Snatch + Hang Squat Snatch complex, Every 1:30 x 6 Sets at 60%+, Wednesday.

Weightlifting: Power Clean, 15:00 to establish a 1RM, Friday.

Conditioning

"Hang Ten," 20:00 AMRAP with strict pull-ups, toes to bar, bike calories, and devils press, Tuesday.

"Karabel," 10 rounds for time of power snatches and wall balls, Wednesday.

"White Water," Every 5:00 x 3 Sets of a 500/450m row, dumbbell farmers walking lunge, and wall walks, Thursday.

"Wipeout," For time: 30 power cleans, 800m run, 30 bar facing burpees, Friday
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Monday
Warm Up
General Warm-Up
2:00 Cardio Choice
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2 Sets:
10 Alternating Scorpions
8 Bootstrap Squats
8 Inchworm Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
8 Glute Bridges (Slow and Controlled)

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Then get right into Crossfit Total BY 10 after. please don't be late today. You will have 15 minutes for each lift
If you don't what to go for a 1 rep, you will be 3-5 reps every 3 minutes.
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Strength: CrossFit Total
1RM Back Squat 0 to 15 mintues
1RM Strict Press 15 to 30 Minutes
1RM Deadlift 30 to 45 minutes
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** we will have extra bars out so you can warm up for your next lift between sets of your current lift.

We are tackling CrossFit Community Event 2 with this one today. Get ready for some fun and big lifts with the goal of establishing a new CrossFit Total at the start of the Hercules Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this CrossFit Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.

Suggested Loading Jumps

Back Squat
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)

Strict Press
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)

Deadlift
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)

For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.

Loading Notes:
- Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
- Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
- Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.

Points of Performance:
- Back Squat: Hip crease below parallel, braced midline, controlled descent, and a powerful drive out of the hole with no forward collapse of the torso.
- Strict Press: Vertical bar path, no knee bend, rib cage down, and a full overhead lockout with the ears visible in front of the arms at the top.
- Deadlift: Neutral spine from setup through lockout, patient off the floor, driving the legs rather than pulling with the back, and full hip extension at the top with no hyperextension.

Modifications:
- Level 1: Work up to technically challenging heavy singles on each lift, prioritizing form and mechanics over absolute loading; these numbers become the baseline and should reflect best effort within safe, sound positions.
- Hotel Gym / Travel: Dumbbell Goblet Squat, Dumbbell Strict Press, and Dumbbell Romanian Deadlift, each building to a heavy 3-5 reps across 4-5 sets; log loads for future reference.

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