Jun
8
2012
A sniper shot of Jane working her ring-dips for the first time in a WOD with some coach feedback on range-of-movement.
The ‘CrossFit Total’ is your 1RM of each of the below combined:
- Back Squat
- Shoulder Press
- Deadlift
Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.
Warm up each movement immediately before your attempt.
Post score to comments.
Compare to FEBRUARY 17, 2012.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test; it is the sum of the best of three attempts at the Back Squat, the Shoulder Press, and the Deadlift, read more …
Each athlete will nominate an amount that they know they can lift for 1 rep of each of the exercises. Using this number, a warmup and lift schedule will be calculated starting at 40-50% and building up 105% for the last attempt. Taking turns in the assigned group, the athlete will then complete the lifts according to the schedule provided. We will be starting with Back Squat, rotating to Press and finishing with Deadlift.
In total, each athlete will be required to complete 7 sets of Back Squat (4 warmups and 3 attempts), 6 sets of Shoulder Press (3 warmups and 3 attempts), and 7 sets of Deadlift (4 warmups and 3 attempts). Athletes must nominate their opening lifts at the start of the session.
Novices will work the following pattern, focusing on correct movement and building strength:
Back Squat 5×5
Press 5×5
Deadlift 5×5
Time management is essential to getting through all lifts. Keep rest periods to a minimum.
