Aug 23, 2012

082412 Friday

CrossFit Total

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

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.

CrossFit Total
1 x Press
1 x Back Squat
1 x Deadlift

Treat it like a powerlifting meet, you can warm up all you like, but you get 3 shots at the 1 rep max.
Add your Press, Back Squat and Deadlift best lift for your CrossFit Total score - and post to comments!


scottnkelly9901 said...

IMCF Hohenfels:

Total = 715 @ 170lbs

Press = 145lbs
Squat = 255lbs
DL = 315lbs

My "ranking" is what I expected, but I came up short of my last "Total".

Ed said...

Total: 755.

Press: 135, wrist wouldn't permit any more.
Squat: 295, got 315 up but missed the depth by an inch.
DL: 325, failed on 345.

Not PR for any, though the last Total I did was right after the mobility cert, so I was a supple leopard for that one.

Jacob Heppner said...

Total: 1005
Press: 165# (not my favorite lift)
Squat: 415# (P.R.)
Deadlift: 425# (P.R.)
Body Weight: 189 (ish), so I need to find somewhere to get an extra 300# to get to elite, or just lose weight (not going to happen).
Then 3 rounds of:
10x burpees,70# kb farmers carry (100ft),10x burpees,70# kb farmers carry,53# kb rack carry (100ft),10x burpees,53# kb rack carry,10x burpees,35# Overhead carry (100ft),10x burpees,35# Overhead carry. Time: 19.40.
I'm leaving today for ORSA schooling at Ft. Lee till Dec. 5th. I've already found a box, thanks to Rob Craig, near Lee. See you guys soon enough! It was really awesome to meet all the new folks in the past couple weeks.

D Beasley said...

Press - 135

BS - 255

DL - 295


BW 185lbs

DH said...

Felt great today
125 press
255 back squat
345 dead lift
725 total

Ross said...

Press - 195
Back Squat -335'
Dead lift 395

Total - 925

Robert Parmenter said...

Press 175, I kept kipping hips at 185 so no go.
Back Squat 315, did not get down all the way on higher weights
deadlift 435,with a hook grip, THANX ALEX.

total 925 just like Ross,
BW 245
need to work on squat depth.

yesterday, 8 rounds and 5 box jumps, but forgot to post.

Jake78 said...

Body Weight of 170

Press 160 (missed 170 got too zealous!)

Backsquat 315 PR for me!

Deadlift 365

For 840


Andy M. said...

145/295/335 = 775 @ 178 BW

Way off PRs in all 3. Head was not entirely in the game. Felt skittish about max efforts after all the cleans and METCONs this week, and did not attack it hard enough.

Sweet deadlift, Rob!

Jared said...

155 Press
265 Squat
295 DL
715 at 165BW
Decent press but low for the other two. Hard to work up to the max when I am alone in the bubble. Feeling yesterday's WOD.

John T. said...

IMCF Iraq 745@155lbs


All three are PRs for me. I am also 10 lbs lighter than last time I did this drill.

chris.m.rowe said...

Body weight 190

Press - 135
Back Squat - 315
Dead lift - 315
Total - 765

No PR's, now i'm doing my sad face.