Mon, 28 Nov 2011

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Correct post-WOD posture

By Adam · In WODs

3 Responses to “CrossFit Total”

1. Jess says:

   November 28, 2011 at 7:26 am

   6am Class

   Briony – (3RMs) 35 kg, 20 kg, 45 kg.
   James – (3RMs) 35 kg, 45 kg, 45 kg.
   Tim F – 140 kg, 75 kg, 165 kg pb. 380 kg.
   Yen – 50 kg, 27.5 kg, 60 kg pb. 137.5 kg.
   Arwen – 47.5 kg pb, 27.5 kg, 70 kg. 145 kg.
   Kathleen – 45 kg, 27.5 kg, 70 kg pb. 142.5 kg.
   Allan – 80 kg, 45 kg, 115 kg. 240 kg.
   Ben R – 95 kg pb, 65 kg pb, 115 kg pb. 275 kg.
   Vanessa G – 57.5 kg, 30 kg, 90 kg. 177.5 kg.
   Katya – Technique 20 kg, 15 kg, 29kg.
   Fleur – 60 kg, 30 kg, 80kg. 170 kg.
   Maurie – 65 kg, 40 kg, 95 kg. 200 kg.
   Kate – 60 kg, 35 kg pb, 110 kg. 205 kg.
   Jimmy – Press 5×5 @ 40kg.

   Great lifting this morning.

   Reply
2. Jason says:

   November 28, 2011 at 2:16 pm

   12:30pm Class

   Name: Squat / Press / Dead / Total
   Andre: 100 (pb) / 50 (pb) / 130 (pb) / 280 (pb)
   Dom: 110 / 60 (pb) / 150 (pb) / 320 (pb)
   Will R: 110 (pb) / 65 (pb) / 115 (pb) / 290 (pb)
   Bridget: 62.5 (pb) / 32.5 / 80 / 175
   Lib: 60 / 25 / 70 / 155
   Jayne: 75 (pb) / 35 (pb) / 80 (pb) 190
   Karina: dns / 27.5 (pb) / 55 (pb) / 82.5
   Anthony: 100 / 55 / 135 / 290
   Lehmo: 80 / 50 / 80 / 210

   Reply
3. Adam says:

   November 28, 2011 at 5:56 pm

   Holy shitballs! PBs everywhere!

   Reply