Wednesday 12.23.2020

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Click image for the CrossFit Journal Article on the CrossFit Total by Mark Rippetoe

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squat
7 x Deadlift
7 x Press
10 x Hollow Rocks
III. Scorpion/Yogi Sandwich
IV. Mobility

“CrossFit Total”
Complete three attempts at a 1-rep maximum for the Back Squat, Press and Deadlift. Each movement will be allotted 10 minutes of warm-up and working time followed by a three minute intermission to rest before proceeding to the next lift. Warm-up sets flow into one rep max attempts, establish targeted goal weights and execute. After establishing the best one rep for each lift combine the numbers  for a CrossFit Total benchmark score.

Back Squat 1-1-1 x 10:00 Time Cap

Rest/Transition x 3:00

Press 1-1-1 x 10:00 Time Cap

Rest/Transition x 3:00

Deadlift 1-1-1 x 10:00 Time Cap

Post CrossFit Total Scores to comments.


  • Below is an excerpt from the CrossFit Journal Article describing an approach to the CrossFit Total:
  • “…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…”–CrossFit Journal Article December 1, 2006
  • For the link to the full article click HERE.
  • Referencing a 5 rep number from the chart found below could correlate well to a target one rep goal for some athletes.
Example: 200lb 5rm found under the 5 rep column for an estimated 1rm reference from the first column; practical application available at whiteboard.
  •  If previous or estimated one rep maximums exist and athletes wish to do the homework before training commences feel free to reference this guideline to an approach (this takes into account being warm by the beginning of the Press event):
  • Back Squat Warm-up Sets
    1×5 @~40%
    1×3 @~60%
    1×1 @~75%
    1×1 @~80%
    1×1 @~90%
    Max 1-1-1
  • Press Warm-up Sets
    1×5 @~40%
    1×2 @~70%
    1×1 @~80%
    1×1 @~90%
    Max 1-1-1
  • Deadlift Warm-up Sets
    1×5 @~40%
    1×2 @~70%
    1×1 @~80%
    1×1 @~90%
    Max 1-1-1


“Skateboard Pete”

**Time permitting post completing the CrossFit Total**

AMRAP 8:00 of

7 x Thrusters (75/55lbs)

7 x Bar Facing Burpees

Post scores to comments.

Samy Daghir

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