the cross fit total is the sum of the best of three attempts at the squat, the press and the deadlift. cross fit total more accurately reflects the level of functional strength available to an athlete than any other test available.
anyone in a position to attempt a legitimate total should be familiar enough with their capabilities on the lift to have a good idea of just what might be possible for a one rep max. this number is what you warm up intending to do.
the first attempt is a weight you should be able to do three times. the second is a weight you should be able to do once, with out any doubt and the third attempt is the weight you want to do based on your performance on the previous two attempts. the first triple should be a weight you already know you can complete. make corrections from your first attempt if necessary.
once the squat total is complete, rest until ready to start the press total, rest again and finish with deadlift total.
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