CrossFit Total

CrossFit Total

Back Squat, 1RM

Shoulder Press, 1RM

Deadlift, 1RM


The following is an excerpt from an article from the CrossFit Journal by Mark Rippetoe entitled “The CrossFit Total.”  If you want the dirty details of the CF Total check it out THE CROSSFIT TOTAL We will be counting your best attempt at each lift.  Your total is all three best attempts combined.  If you performed the CrossFit Total last time we did it, you score will be posted at the gym tomorrow and we will add everyone’s new CF Totals to the chart.  Below is also a general “CrossFit Total Ranking” chart…

From Mark Rippetoe:

Here are some basic precautions that need to be followed for safety:

1.  Don’t be stupid.  Don’t total if you’re injured to the extent that a total will aggravate the problem.  This will cost you in at least training time, and possibly time off work if you’re ultra-stupid.

2.  Don’t be greedy.  Learn to recognize the difference between greed and ambition, and be merely ambitious.

3.  Don’t be pig-headed.  If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth.  It’s a test, and it’s designed to measure what’s there, not create something that’s not.  That’s what training is for.

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