Monday, May 17, 2010

Posted by on May 17, 2010 in WOD | 15 comments

CrossFit Total

1 Rep Max

  • Back Squat
  • Should Press
  • Deadlift

The CrossFit Total

By Mark Rippetoe

December 01, 2006

PDF Article

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.


  1. Check out the photo gallery link…we started some head shots of current members

  2. I have no idea what kind of weight i should be starting with, aside from the numbers posted

    I can’t wait to find out! See you at 5!

  3. And the ‘Pressing Demon’ strikes again!

    Back Squat: 215, 235, 265 (PR!)
    – got stuck halfway up but pushed through for the rep @ 265

    Press: 115, 135 (fail), 125, 135 (fail)
    – &#*$%&@&!!
    – my PR is 130lbs (Summer 2009)…been stuck at this for too long

    Deadlift: 275, 295 (fail), 295, 305 (fail)

    CrossFit Total: 685lbs

  4. Back Squat -> 305 lbs
    DeadLift -> 365 lbs (Could have done more on this one but felt it in my back)
    Shoulder Press -> 175 lbs

    Crossfit total: 845 lbs

  5. Press: 145/155pr/155f
    Deadlift: 365/385/405pr
    Back Squat: 275, was only able to do one rep before I ran out of time…

    Total: 835lbs

  6. These numbers are insane. I will have to wait until 5 to try this out. I was stuck in a meeting at lunch.

  7. BW – 195lbs

    Press – 145, 155, 175fail. Might have been able to get 165. Will get it next time.
    Deadlift – 365, 415, 435…got it but not pretty.
    Back squat – out of time. Got 275, 295, went for 325…control down and no up.
    I have a renewed sense of my personal training and programming…Hope everyone is ready for a bumpy ride.

    CrossFit Total – 885….

    We will be doing to this again in approx 6 weeks.
    My future goal is to be 1000

  8. 305,145,355(PR)
    805 Total.

    I’m thinking I may have been able to up the Squat, maybe 315….next time.

  9. Squat 135 185f 175
    Press. 95 105f 105
    deadlift 185 225 245, then 255, 265, 275

    Total = 525 (or 555 if we keep counting deadlifts)

  10. squat 225
    Press 105
    deadlift 275
    for a total of 605

  11. 145 press
    275 squat
    335 deadlift
    755 total, would like to get to 800 for next time

  12. Back squats are evil.
    BS 135
    PRESS 75
    DL 205
    TOTAL 415

  13. Back squats are evil.
    BS 135
    PRESS 75
    DL 205
    TOTAL 415

  14. “Back squats are evil.” Are not.

  15. “Back squats are evil.” Are not.