Tuesday 19th March 2013

CrossFit Total

1RM of:

  • Deadlift
  • Back Squat
  • Strict Press

Add up your max weight of all three liftss to get your score. (Ie. 100kg DL + 65kg BS + 40kg SP = 205)

Althoguh for record keeping purposes, we want you to write your max score for each lift on the whiteboard.

 

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.

Comments

  1. Biggest 6am class we’ve had….and a whole bunch of PR’s went tumbling.
    Tony – 130 – 90 – 50 = 270
    Ads – 180 – 115 – 60 = 355
    Char – 105 / 70 / 45 = 220
    Rach – 80 – 60 – 25 = 165
    Paul M – 90 – 80 – 45 = 215
    Paul G – 120 – 90 – 50 = 260
    Rach B – 50 – 45 – 22.5 = 117.5
    Anna – 30 – 35 – 13 = 78
    Brig – 90 – 70 – 25 = 185

  2. Simply awesome!
    Jack – 180 – 110 – 62.5 =
    Bianca – 95 – 75 – 35 = 205
    Candice – 90 – 65 – 37.5 = 192.5
    Nico – 125 – 80 – 55 = 260
    Lloyd – 150 – 100 – 60 = 310
    Mel W – 60 – 25- 20 = 105
    Holly – 43 – 25 – 17.5 = 85.5
    Paul – 110 – 90 – 55 = 255
    Liv – 70 – 65 – 25 = 160
    Glen – 110 – 90 – 42.5 = 242.5
    Stewy – 160 – 100 – 62.5 = 322.5
    Mel – 125 – 85 – 50 = 250
    Trav – 120 – 50 – 40 = 210
    Amanda – 75 – 45 – 30 = 150
    Bec – 95 – 60 – 35 = 190
    Jodie – 90 – 70 – 30 = 190
    Nick – 180 – 0 – 70 = 250
    Kate S – 75 – 45 – 25 = 145

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