WARMUP
3 min cardio
BB Warmup x 3
WOD
“CrossFit Total” – you will have a maximum of 40 minutes to complete all three lifts. Hard cap!
Sum of the Best of Each Lift:
Back Squat
Strict Press
Deadlift
*They must be done in this order*
Attempt each lift 3 times. Warmup as much as you would like before your 1st attempt. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt.
There is no time limit for each lift, but they must all be performed within the 40 min.
Score is the sum of the best of all three lifts.
Tips and Strategy
In the days leading up to the “CrossFit Total,” perform mostly endurance/bodyweight workouts–your body will be fresher and ready for a max load test if you stay away from heavy lifting for a few days.
During the WOD, take your time. Rest for several minutes between attempts. Adequate rest will ensure that you find your true “CrossFit Total.”
Warm up aggressively!
OPTIONAL POST WOD
2k Row (8-10min -ish)
**Do the Post WOD if you complete your total and have time to spare. Otherwise, don’t worry about the Post WOD.
CrossFit Reserve 