3 attempts at your one rep max of the following lifts:
Back Squat
Shoulder Press
Deadlift
Then add up the weight on each of your heaviest lifts and add them up…..and there you have it! Your Crossfit Total!
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200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
Back Squat
250#, 280#, Fail @ 305#
Shoulder Press
95#, 115#, 135#(New PR)
Deadlift
360#, 400#, Fail @ 410#
Total : 815
Such a downer to have two fails š Really wanted to break 410# on the DL for a new PR but perhaps another day, after I do some plateau-breaking work.
Back Squat
165#, 185#(new PR), fail @ 190
Push Press
55#, 65#, 70 New PR
Dead lift
165#, 185#, 195# (I maxed out at 205 after my 3rd lift).
Total: 450
Great job, guys!
Back Squat
225#, 245# (PR)
Shoulder Press
115#, 135#, 140# (PR)
Deadlift
315#, 325#, 335# (new PR)
Total : 720
I’m shooting for 820 total next time.
Shoulder Press
115#, 120#, 125# (F)
Back Squat
245# (old PR), 255#, 260# (PR)
Deadlift
345#, 355#, 360# (PR)
Total: 740
My shoulder press was terrible. I didn’t even hit my PR. But my shoulders have been very tight lately.
My back squat felt great. I set a PR just last week at 240, so I’ve added 20 pounds in a week, which is encouraging.
My deadlift was hard as some of the others in the gym can attest to =P I really had to grunt out that last attempt. I’m pretty sure it was ugly, but I got it up.
Shoulder Press
75#, 85#, 95# (PR)
Back Squat
170#, 190#, 210# (PR)
Deadlift
225#, 235#, 240#
Total: 545
This was a good benchmark. I have never done over my bodyweight for a back squat so I didn’t even know where to start – I was happy with 210#. My deadlifts were really weak but not too far away from my old PR.