CrossFit Total - Review of Standards / Safety Precautions
Standards for Back Squat, Deadlift, Push Press
Lifts should be judged by a coach.
Awareness of surroundings for bailed lifts, plates in lifting area, etc.
Squat: Please encourage athletes to use the Safety Spotter Arms or 2 spotters on both sides of the squat bar if they will possibly lose the back squat forward. These are located on the gray shelf in the storage area.
Deadlift: good setup w/ lumbar extension, no halloween cats!
Strict Press: tight core, glutes, quads, and keep bar close to the body, avoid excessively leaning back or looking up to press the bar.
CF Total Rules and Reminders:
“Don’t be stupid, greedy, or pigheaded” (see article)
After warm up sets, 3 attempts = 3 attempts
Athletes should have a realistic Game Plan based on their first lift, a weight the athlete knows they are capable of lifting (3RM or 90% or most recent 1RM).
SCALE AS NEEDED...if an athlete has never totaled, it’s been awhile, or they have aches, pains, etc, scaling to a challenging 3 or 5 rep is RECOMMENDED.
1-1-1 - Back Squat (15-20 min)
1-1-1 - Strict Press (10 min)
1-1-1 - Deadlift (15 min)
3-3-3 - Back Squat
3-3-3 - Strict Press
3-3-3 - Deadlift
Last CF Totals were 10-15-18, 01-08-18, 09-11-17, 04-03-17