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STOP - PLEASE do not write in this spreadsheet. Read the instructions in the red box to the right.
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Roots' CrossFit Total Worksheet
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The CrossFit Total is extremely important. A planned effort can yield incredible results. A haphazard approach will yield a less than optimal outcome. Take the time to work though this sheet to plan out your warm-up and approach to each lift. Come game day you may choose to follow this sheet exactly, or deviate slightly, but you will have a starting point and a plan!
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DO NOT ENTER ANY INFORMATION IN THESE CELLS. FOLLOW THE DIRECTIONS TO THE RIGHT!!!
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The LiftsPrevious MaxEnter GoalPRESS
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BACKSQUAT95%97.5%100%
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PRESS00INSTRUCTIONS
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DEADLIFTPress Warm-up Plan1Select File
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5x35%02Select 'Download as'
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BACKSQUAT5x50%03Select the type of file that will work with you computer
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95%97.5%100%3x60%04Download the file and complete your Total Worksheet
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003x70%05Fill in the YELLOW boxes ONLY. Enter your goal weights and the sheet will auto-calculate your warm-up sets.
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Backsquat Warm-up Plan2x80%0
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5x35%01x85%0
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5x50%01x90%0
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3x60%01x92.5%0
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3x70%0
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2x80%0DEADLIFT
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1x85%095%97.5%100%
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1x90%000
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1x92.5%0Deadlift Warm-up Plan
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5x35%0
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Go by feel on the day off and use this sheet as a guide toward awesomeness!5x50%0
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3x60%0
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3x70%0
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2x80%0
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1x85%0
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1x90%0
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1x92.5%0
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