Workout of the Day: Monday, 9.29.13

This is the final cycle before we Total on November 1st and 2nd (Friday and Saturday).

If you don’t know what the CrossFit Total is, here is everything you need to know about what it is and why we choose to prioritize it.

The time slots (each an hour and a half in duration) for the Total are:


12pm, 3pm, 4pm, 5pm, 6pm


9am, 10am, 11am, 12pm

Each heat will have 10 athletes participating at most.

Classes will also be held on Friday morning for a regular Workout of the Day at 6am, 7am and 8am.

Lastly, on the following Sunday the schedule will be as it always is.


It is worth noting ahead of time that this cycle is one month out of the year where we will incorporate two full days out of five in the week that are completely strength and skill based. I know that some of you may feel that this will affect your conditioning to an unrecoverable level.  It is my belief that this is not true but I do understand that some of you simply have different goals at this time of year or just generally.

For this reason add-on WODs will be posted every week on the CFCC Facebook Page for your completion either in the gym in the “back” or on your own. You may complete these add-on WODs whenever we have other regularly scheduled WODs going on but please make sure you touch base with a Coach who is in the gym at that time before beginning to confirm what set-up will be the most courteous to other members.  You are also encouraged to complete these WODs with other members inside or outside of the gym and post your times to the pinned post on the Facebook Page.

All that said, you do not NEED the add-on WODs for any reason other than if you would LIKE to complete them.  If you’d like to maximize your potential to PR at the CrossFit Total you’re most likely better off NOT doing anything outside of the programming below.

Jeff, prepping for the Back Squat at the last CrossFit Total.DSC_0039


MOVEMENT PREP: Foam Roll and Lax Ball as needed, 3 minutes. Cat Stretch, switch as needed, but take a full 2 minutes. Then: Greg’s Crazy Hip Opener, complete 6 full transitions.

MUSCLE-UP and PULL-UP SKILL WORK: This will continue in THIS cycle as it has in the last.

You can see the entire format here.

BACK SQUAT CLUSTERS: This means you will have roughly 15 minutes to work up to a peak set of 1 for the Back Squat.  Then, you will take 90% of that rep and attempt to complete a “Cluster”.  A “Cluster” is: 1 rep every 20 seconds for 2 minutes. If you do not achieve 3 reps at your current load (90%) you will drop in weight on the next “Cluster”. If you achieve 7 reps at that load – you will add weight for the next “Cluster”. If you are somewhere in between you will perform the “Cluster” with the same weight again.

This is the format for the rest of the month leading up to the Total:

Week 1: Peak of 1, 2 Clusters.

Week 2: Peak of 1, 2 Clusters.

Week 3: Peak of 1, 1 Cluster.

Week 4: Speed Back Squats EMOM 8 minutes at 60% x 2, 60% x 2, 70% x 2, 70% x 2, 75% x 2, 75% x 2 and then up or down as needed for the remainder of the 8 minutes.

At the end of the Week – TOTAL!

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