“CrossFit Total Devastation” ...

“CrossFit Total Devastation”

Back Squat 135# Max Reps in 10 Minutes - 75 reps

5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 50 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 107 reps

75/50/107 - 232 reps - 7 Rep PR! - I feel like I just did Fran!

Previous: March 5, 2010 - 80/60/85 - 225 total reps

It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

Strength & Clubbells...

My training looked like this:

Squat
185x5
205x5
225x5
245x5
265x5

Bench Press
185x5
195x5
205x5
215x5
225x5

Deadlift
225x5
235x5
245x5
255x5
265x5

I finished with:
Arm Cast - 25lb clubbell - 50 reps
Swipes - 15lb clubbells - 50 reps

“CrossFit Total Devastation”

I borrowed this workout from Crossfit Affliction - http://www.crossfitaffliction.com/

Back Squat 135# Max Reps in 10 Minutes - 85 reps

5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 60 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 85 reps


It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

Triples...

My training looked like this:

Barbell Clean & Press - 135lbs - 3x3 - 9 reps
Smith Incline Press - 225 - 3x3- 9 reps
Barbell Squats - 185lbs - 3x3 - 9 reps
One Arm Row - 48kg - 3x3 each arm - 9 reps each arm
Kettlebell Pullover - 36kg - 3x3 - 9 reps