TUESDAY – 1.7.2014 ” CrossFit Total” – CrossFit Vital
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TUESDAY – 1.7.2014 ” CrossFit Total”


TUESDAY – 1.7.2014 ” CrossFit Total”




CrossFit Total

20 Minutes to Establish 1 Rep Max Back Squat

10 Minutes to Establish 1 Rep Max Strict Press

20 Minutes to Establish 1 Rep Max Deadlift

Warm Up Example:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1


CrossFit Total Ranking Chart

The CrossFit Total consists of 3 lifts: the back squat, press, and deadlift. You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together for your total. So here is the tricky part. You can warm up however you like, but once you declare your first back squat attempt you are committed to progressing through all 3 lifts; you don’t get anymore warm up lifts. You will make your 3 back squat attempts then move straight into the press, then the deadlift.

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.

Be ready to get in the box and find your Total! Remember we will not have time to warm up, you will need to do all stretching and warm ups on your own. We will cover all movements with the PVC and go directly into the Total. This is a great way to establish your strength in these three lifts.  If you are not able to make it we will have a make up on Wednesday, there will also be a WOD that day too.

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