“CrossFit Total with a Twist”
-15min to Achieve a Max Back Squat
-15min to Achieve a Max Bench Press
-15min to Achieve a Max Deadlift
-Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with a Twist.
-Squat, the bar is taken from the rack and has to be placed back in the rack for a successful lift.
.
-Bench Press, the bar can have help on lift off from rack,a controlled rep touches chest to full lock out, bar can be assisted back in rack. The Butt/Glutes have to maintain contact with bench.
-Deadlift the bar is pulled up until the lifter is standing erect with knees & hips fully extended and shoulders behind bar. The bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Compare to December 22, 2016.
Twisted Total
Squat: 355
Bench: 305
DL: 385
Total: 1,045
Back Squat: 135/225/275/315/345/365 (post surgery & lifetime PR; 355# since 10/7/2017)
Bench Press: 225 (80%)
Deadlift: 45 (barbell only). Doubt this lift is anywhere near 415# anymore
Total: 625
2 Snatch Push Press + 2 Heaving Snatch Balance w/135#: 1/1/1/1/1
Back squat 155
Bench 90
Deadlift 225
Total: 470
(I’m accepting these as my new 1RM “for my age”. )
Five 500 m rows with 3 min rest in between
1:38
1:39.6
1:40.3
1:39.8
1:40.2
Wait, that is not 20 minutes of rest!
Great times Stone!
Changed it up with same lifts:
1st 15 minutes:
4 rounds of 5 back squats (#185) & 0.5 km assault bike
3 rounds of 5 back squats (#225) & 0.5 km assault bike
*
2nd 15 minutes:
7 rounds of 5 bench press (#135) & 200 m row
*
3rd 15 minutes:
8 rounds of 5 deadlift (#225) & 200m ski erg
Back squat
1@455lbs (30lbpr)
Bench press
1@245 (265 is prior PR)
Deadlift
1@515lbs (10lb pr)
1215 total
Freaking ridiculous!
Strong work
Back squat 350lbs
Bench press 315lbs
Deadlift 385lbs
Total= 1040lbs
Dropped 55lbs from last time.
Back Squat= 205
Bench press= 125
Deadlift= 265
Total= 595
Backsquat -480# (3pr)
Bench -345#
Dead lift -535# (was fine but shut it down, scared of blowing up back)
Total: 1360# (1297 last time, 63lb increase)
Back Squat – 265
Bench – 225
Dead lift – 315
total = 805
Changed it up with same lifts:
1st 15 minutes:
3 rounds
400m Run
15 rep Bench Press (95# ~45% 1RM)
*
2nd 15 minutes:
3 rounds
500m Row
10 Back Squat (#115 – ~50% 1RM)
*
3rd 15 minutes:
3 rounds
1km Assault Bike
10 deadlift (#185 – ~50% 1RM)
6am class
Squat 345
Bench 255
Deadlift 385
Total 985
Noon class
Squat 345
Bench 260
Deadlift 395
Total 1000
Back Squat: 305
Bench Press: 225
Deadlift: 315
Total: 845
I believe there’s a little more in the tank but played it safe, overcoming mild injury/pain. Til next time…
Back squat: 345# failed 365#
Bench: 225# failed 245# x2
Deadlift: 425# (19# pr)
Back squat: 315 (25#pr)
Bench press: 295 (5#pr)
Dead lift: 335 (5#pr)
Total: 945
Back squat- 345
Bench- 245
Dead lift- 465
Total- 1,055
Back squat- 275# PR
Bench- 235# (failed 255 and 245)
Dead lift- 305# PR
Total- 815
Back Squat 385 (tied PR)
Bench 275 PR
Dead Lift 400 PR
Total 1060#
Fun workout. Good Job Jimmy!
Squat – 345, #5 not belted PR
Bench – 275, ties PR
DL – 385, -15 off PR
1,005#
Squat 265#
Bench 175#
Deadlift 315#
755 total
Not happy with the numbers today but some days you just roll with the punches!
Abs
Back squat:
455 (40 pounds off PR)
Bench press:
275 (25 pounds off PR)
Deadblift:
505 (5 pound PR)
Only good lift of the day.
Total: 1235lb
15 less than 2016
480 back squat
300 bench
475 dead lift
Back – 315 (30# PR)
Bench – 235 (10# PR)
DL – 415 (10# PR)
Total = 965 lbs
Back Squat–365# (40# off PR)
Bench-365# (15# off PR)
Deadlift-485# (55# off PR)
Total-1215