The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. You will have 15 minutes to complete your attempts for each lift. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell your lifting partner or coach.
You must meet standards of all lifts.
Squat - Below parallel
Press - Full lockout of elbows. Must return barbell to shoulders - no dropping. Use rack.
Deadlift - Must reach full extension of hips and knees with shoulders behind the bar. NO DROPPING ALLOWED.
Your coach will lead you through a class warm-up as always, but the lift specific preparation is up to you. We recommend you use the lift structure listed below to get you warm and ready to achieve a new 1RM. The following percentages don’t have to be exact:
35% x 5
45% x 3
55% x 2
65% x 1
80% x 1
90% x 1
Then your first attempt.
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.
After the squat, rest for a couple minutes (long enough to recover, but not long enough to get cold) and follow the same warm-up for the press. The squat 1RM attempts will provide a serious central nervous system jolt and so it should be easier to prepare for the press. Following the press maxes, the deadlift preparation should again be slightly more curtailed.
Basic Safety Precautions (by Mark Rippetoe, the creator of the CrossFit Total)
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 of 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!