Tuesday, December 30, 2014

Posted by on Dec 29, 2014 in WOD | 4 comments

Solid Warm Up

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Please have your intended lift written down and ready to go when we start.

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*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*

If you don’t achieve standards of the movement, you cannot repeat that round. You can try same weight or move up. Cannot go down. If I was the last attempt, you get score of last successful completion.

You cannot delay. This WOD is sneaky and chews up time.


Others are asked to help set up for the next person’s lift. It’s important to stay on track and stick to your planned weights

Follow this link to get more details about the Total


  1. First time doing it.
    170-85-220, DL +5#, the other two were matches which I am pleased with!
    Total is 475 🙂

  2. Well done miss. 🙂

  3. First time for me as well. Traded off with Marcelle – good teamwork.


    All are PRs, not sure the first two are true 1RMs…my whiteboard numbers were old so it was a little difficult to find a good start and goal.

    Total 440.

  4. Didn’t even realize I imoroce this much but last years score was 775 this years 895

    315- 160 – 420 all prs which I didn’t expect at all. Hoping for another big year