WOD 31st March (CrossFit Total)
Posted on March , 2012 by guest
CrossFit Total
The CrossFit Total is a series of three exercises combined into a strength test that was conceived by weight lifting coach Mark Rippetoe in 2006 for the CrossFit community. Consisting of the squat, overhead press and deadlift, the CrossFit Total is designed to be more accessible then the Olympic lifts and assesses whole body functional strength. Followers of CrossFit perform the CrossFit Total every month or so to measure their strength gains.
MethodologyPrior to attempting the CrossFit Total, it is important to warm up thoroughly. This is best achieved by performing some light cardio and dynamic stretching. Once your general warm up is complete you should then perform two to four sets each of the squat, overhead press and deadlift in preparation of your test lifts. According to Rippetoes’ rule for the CrossFit total, you are allowed three attempts at each exercise to establish your one repetition maximum. Your first attempt should be safe — a weight that is heavy but you have no doubt that you will be able to complete the lift. Your second attempt should be closer to your best and the final lift an attempt at a new personal record. Record the weight of your heaviest lift for each exercise and combine them to calculate your CrossFit Total.
Warm Up
3 Rounds
10 Overhead Squat with pole
10 Push Ups
10 Pull ups
10 Sit Ups
WOD
CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
Post total weight.
7 comments
Some amazing 1 rep max today with every person taking part getting a max in at some point. Our new PR bell was ringing all morning. Great work guys….proof that the strength training and your hard work is paying off. Post your totals and remember them for next time.
Great day at the box! Glad to see people setting PR’s and ringing the bell.
So great doing this for the first time — but am already counting down the days until the next CFT!! (I know I can get more)
Managed 185 today with new PRs on my back squat and deadlift.
The strict press and I are going to be spending more time together in the coming weeks
3 new PR for me : 58.5 for press, 170 for deadlift and 110 for back squat .
Great work everyone!
Yeah got a PR trifecta as well
135kg back squat
180kg deadlift
62.5kg press
I’ll break 400 soon
Really good fun today, but would have loved to do 100 on the deadlift. Next time!!
Back squat: 70kg
Deadlift: 90kg
No press due to stupid shoulder.
Great job everybody, and remember
“Strong people are harder to kill than weak people, and more useful in general.”
Mark Rippetoe