We continue our fitness testing week with CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the back squat, press and deadlift. These three lifts, according to Mark Rippetoe, are the most effective lifts in existence for developing and testing functional strength. He wrote an article in the CrossFit journal introducing this workout.
The rules of the CrossFit Total are based on traditional powerlifting competition rules. After you are warmed up, you must declare your first attempt. If you fail at this attempt you can not reduce the weight. You can either try the same weight, or go heavier. You have only three attempts to lift the heaviest weight. There is a bit of strategy involved. If you have never done this before, don't worry. It's fun! We did the CrossFit Total at True Spirit CrossFit & Yoga on August 8th.
Best of three attempts to establish a 1 rep max of:
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Dec 9-13 Podium Week
Dec 14 Holiday PR Brunch Party
Record your WOD on Beyond the Whiteboard.
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