Level 1

“Mission Crossfit Total”

1 RM Front Squat

1 RM Press

1 RM Deadlift

Level 2

“Mission Crossfit Total”

1 RM Front Squat

1 RM Press

1 RM Deadlift

500/300

Level 3

“Mission Crossfit Total”

1 RM Front Squat

1 RM Press

1 RM Deadlift

700/500

Level 4 Rx

“Mission Crossfit Total”

1 RM Front Squat

1 RM Press

1 RM Deadlift

*900/600

Motivation

Today is a very important day to come to the gym.  It is a Strength test day.  Everyone in the gym has the goal to get stronger.  In order to gauge our progress we must have numbers to compare to.  We have been doing these three movements since late last year.  To further enhance our strength program we must have some 1 rep numbers to use.  That is why it is important that you do not skip today for whatever your reason.  So often in the gym I hear people say, “I wish I had this (CrossFit) when I was a High School athlete.  Imagine how good I could have been.”  I have said the same thing.  20/20 hindsight is great but have you ever paused to think, “What do I have now that I am not taking advantage of.”  We have CrossFit now.  We have the community that supports high intensity functional movements.  A community that promotes healthy eating, good sleep, and good personal relationships.  Are we taking the time necessary to improve in all areas.  I work with a couple of youth soccer and football teams.  I encourage the kids to work on a few movements on their own because I know how much they can help.  A majority of the kids I can tell are not doing them on their own.  It is not because the movements are to hard.  I believe it is because it is to easy.  We are so wrapped up in winning and the end result that we forget that it takes mastering the basics and mundane to be great.  Take a moment to reflect and commit yourself to doing better on the basics.
 

Strength

Day 1:

12-9-6

Bike/Row (cals)

Ring Row

Push up

Squat

Mobility: box stretches