Warm Up
3 Rounds
Run to the fence and back
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press

 Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..
 
 Glute Activation with mini-band https://www.instagram.com/p/BmwtGtUnhn1


then..

Barbell warm up
5 reps of each
Good morning
Back squat
Elbow rotation
Press behind the neck or in front
Stiff-legged deadlift
Front squat



I will give you a little advice on how I would go about warming up for the Total and you can take it for what it’s worth.

 One mistake I have seen in the past is an athlete will warm up with weights nowhere near their max and then jump right into their declared attempts. If you are planning on hitting a PR back squat of 405lbs and only warmed up with 95lbs x5, odds are you are not going to hit your goal. On the flip side, you also don’t want to do so many warm up sets that you are smoked when you start the Total.

So, here is my advice. Start with the back squat and do 1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%. Take a short breather and then move onto the press. You should be fairly warm from the squats and the press weights will be significantly lighter, so you might choose fewer sets; say 1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%. The same goes for the deadlift.

Once you begin I would recommend your first attempt be a weight you know you can hit for a triple. Then your second weight should be something you know without a doubt you can hit for a single. If all is well, go for that new PR on the third attempt. Focus, visualize, deep breath, hold, and crush your previous PR!

WOD
CrossFit Total
Sum of the best of each lift
Back Squat
Shoulder Press
Deadlift

You will only get 3 attempts at each lift. Once you declare your first weight for the back squat, you only get three tries and then you move directly into the strict press and lastly to the deadlift.