CrossFit Total Day
Test Week ( after 5 weeks of progression )
General Warm-Up
5 minutes of Row
Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats
Specific Warm-Up
For each lift use the following structure :
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
First attempt in the workout should be about 90-95% of 1 rep max.
WOD
CrossFit Total
- Back Squat 1-1-1
- Shoulder Press 1-1-1
- Deadlift 1-1-1
Scaling Options
“CrossFit Total” is a heavy, not-for-time workout designed to test your max strength capacity on three of the most critical lifts in functional fitness. If you’re new to these movements, increase the volume (repetitions) and decrease the load to practice the mechanics.
Intermediate
Back Squat, heavy 5 reps
Shoulder Press, heavy 5 reps
Deadlift, heavy 5 reps
(Work up to a heavy set of 5 repetitions for each of the 3 movements.)
Beginner A
Back Squat, 3-3-1-1 reps
Shoulder Press, 3-3-1-1 reps
Deadlift, 3-3-1-1 reps
(Work up to 2 sets of 3 repetitions, and then 2 heavy singles. Increase the load with every new set—the dash between the numbers tells you to go up in weight. These should feel pretty heavy.)
Beginner B
Back Squat, 5-5-5-5-5 reps
Shoulder Press, 5-5-5-5-5 reps
Deadlift, 5-5-5-5-5 reps
(Complete 5 sets of 5 reps for each of the movements. Increase the load with every new set—the dash between the numbers tells you to go up in weight. The last couple of sets should feel very challenging.)