Active Stretch
Skill Warm up
10 Pull-Ups
15 Back Extensions
20 Double Unders
WOD
"CrossFit Total"
Back squat, 1-1-1-1-1
Shoulder Press, 1-1-1-1-1
Deadlift, 1-1-1-1-1
You only get 5 attempts at each lift. If you fail a lift or do not complete full range of motion, then that attempt is lost. The highest load completed from each set is added together to create the "CrossFit Total."
Post total to comments.
Compare to 091013.
CueBall about to bust a vein in his head!
The main consequence of muscle damage that we all feel is DOMS (delayed onset muscle soreness). This is soreness that first appears about eight hours after the exercise bout and typically peaks about 24-48 hours later. It’s particularly noticeable when you get out of bed in the morning. We experience muscle tenderness, pain when we touch the muscle, and stiffness that causes pain when we move or stretch it. With some gentle movement the pain usually subsides, but after prolonged periods of little movement (sitting in front of a computer, for example) it rears its ugly head again. Usually the DOMS will have mostly disappeared after about four to five days, but can persist for longer in some cases, as most CrossFitters can tell you.
CFJ: Muscle Damage and Soreness: An Overview By: Tony Webster
