Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post individual max lifts and total to comments.
Coach's Notes.
Compare to 12.17.12. The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order. Detailed info on movement standards and the process in Mark Rippetoe's Journal article.
Get after it, but don't be greedy! Take the long view...incremental gains and forward progress are what it's all about. And, be safe. As Rippetoe says in his article, "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." If that's not you, focus on your form and work to establish a 3RM or work to some heavy singles without running in the red.
Training Resources.
- "Crossfit Total" - old HQ vid, with captions that highlight the good and the bad.
- "WOD 120829 Demo" - another HQ video with Zack Height, commentary throughout.
- Crossfit Total Standards below.
 |
| Where do you stand? |