“I’m not training to be a fucking Prius. I’m training to be a Ferrari” John Welbourn

The day you have all been waiting for is here. Its Crossfit Football Total day. If you can please try to get into the gym early, and start warming up. You have a wide array of warm ups to pick from. We are going to try to stick to a schedule of 20 minutes per lift. It doesn’t seem like much, but its more time then you think. Come in with a goal and some attempts in mind. General rule of thumb is Attempt 1 = something you know you can get, Attempt 2 = something you want to get, Attempt 3 = something you hope to get.
These attempts should be based off of previous 1RMs or other RMs. If you are still on the Amateur program and do not have 1RMs to go off of, and good starting attempt would be 5-10% over your current weight on the linear progression.

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.