Monday Workout: CrossFit Total

Reminder: Due to CrossFit Games travel, Monday lunch class is cancelled.  Come by in the morning or anytime in the afternoon from 4:45 until 7PM. There are no set class times, but we will be there to help spot you on your lifts. Warmup will be listed on the board.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

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.

Compare to 3/21.

42 thoughts on “Monday Workout: CrossFit Total

  1. I’m in Paris now! I did my CFT a week ago:

    BS: 110kg (PR)
    SP: 47kg (CFT PR, but not overall PR)
    DL: 122.5 kg (PR)

    Total: 279.5kg (615#, PR by 53#)

    also, new max squat clean (done Friday): 75kg (165#)

    Now… nothing but running and BW exercises for a month 🙁

    1. Awesome!
      Do the French not have weights for lifting?

      1. hahahaha that’s a joke, right? Sadly, the best gyms around are Club Med gyms, with no free weights around and a 20euro/day fee (HA). But today I farmer carried 2 full bags of groceries a half mile to my apartment (without breaking the bags).

  2. After 3 months out I didn’t really push it, so none of these are true 1rm’s.
    BS: 177#
    SP: 94#
    DL: 253#
    Total: 524#

  3. I will post this for Trina bc I know she won’t.

    BS: 199#
    SP: 101#
    DL: 231#

    Total: 531#

    Not too bad for you’re first Total 🙂

    1. woah! nice work Trina!

    2. and she keeps saying she’s not as strong as we think she is. Proof we were right!

  4. BS-275. PR+5 Failed at 290
    SP-155 PR+5 Failed at 160
    DL-405 Matches PR from July 2009 +30 from last CFT

    Total: 835 PR+45

    Good news is my DL is back. Bad news is, that’s the max weight I can get on my bar until I buy some steel plates.

  5. I’m home in Suffolk until Thursday so…

    Skill Work: Jump Roping–got one double under (its a start right?)
    Tabata Something Else minus the pull ups: 281

  6. BS: 345 Failed @ last PR (375)
    SP: 155
    DL: 455

    CF Total 955

  7. bs: 189
    sp: 87
    dl: 231
    Total = 507

  8. bs: 155 (att 177); sp: 77; dl: 229; total: 461

  9. BS: 136 (141 F)
    SP: 60 (65, 62 F)
    DL: 148 (155 F…numerous times)
    Total = 344

    all of these are below my PRs…bad diet + bad sleep + stress = 🙁

    http://www.youtube.com/watch?v=RmNTAvnSais haha

    1. Hahaha @ youtube video

  10. BS: 153#
    SP: 77#
    DL: 204#

    ALL PR’s 🙂

    Total: 434

    1. Wait… I added 10 pounds to the 199# oops. I will blame Meg 😉

      DL: 209#

      Total: 439 🙂

  11. BS: 155
    SP: 77
    DL: 182

    All PRs

    Total: 414 (PR +32)

  12. BS: 333; 355 fail 🙁
    SP: 165
    DL: 375

    Total: 893

    First time doing this. I’d like to try again before too long as My month off this summer hurt me a bit…

    1. Correction: Total 873

  13. BS: 180# (PR +3, depth was shy by a touch)
    SP: 85# (PR +5, 90# was sooooo close)
    DL: 231# (PR +12)

    CFT: 496 (PR +20)

    Can’t argue with a bunch of PRs, but missed my goal on everything but the DL.

  14. SP: 126# – PR by 15#

    no 1RM on BS and DL, have to work up from the light stuff and strengthen my back again.
    BS: 111 (3 x 5)
    DL: 69 (3 x 10)

  15. BS: 185 (down from 199 10mos ago)
    SP: 95 (ugly, and up from 87)
    DL: 209 (and down from 221)

    Total: 489 (down 18 from last Oct.)

    Guess I can’t expect too much since I went on a long vacation, but want to get these back up and beyond. . .(now I know why my bootie looks smaller)

  16. BS: 253
    SP: 130
    DL: 341

    Total: 724- PR (been a year since my last total, but +73 from last year)

  17. BS: 317 (fail @ 332 and 327) -3# still need to work on powering out of the bottom
    SP: 165 (fail @ 170) PR +25#
    DL: 370 PR +30#

    Total: 852 PR +52#

  18. BS: 146 (PR)
    SP: 72 (tie with PR)
    DL: 200 (PR)

    CFT: 418 (+33 from March)

    Thanks for the help and encouragement, Jason and Tony and Bri!

    1. Great job!! you rocked it today! 🙂

  19. 352 BS (pr +6)
    162 SP (pr +7)
    365 DL – didn’t go anywhere but low back is at least feeling good again..
    879, pr

  20. 305 PR by 30#
    155
    455 PR by 10#
    915 TOTAL PR by 60#s

    1. Your DL is ridiculous, you realize, especially given your BS. 😛

  21. 285 pr
    133 (fail 140)
    331 pr

    749 pr

  22. BS: 131 (PR)
    SP: 70 (same PR as before)
    DL: 160 (PR)

    Total: 361 (PR +39)

  23. BS: 355 (+40) 😀
    Press: 125 (+0) 🙁
    DL: 365 (-20) was fairly easy, but then I gave up bc I was dead from the squat.

    Total: 845 (+20). 900 next time.

  24. BS: 143 ugh (failed at 148. Really wanted it)
    SP: 65 (PR)
    DL: 155 (PR, though I’ve never gone to fail, so still unclear if that really is all I have…)

  25. BS: 104 (pr)
    SP: 57 (pr)
    DL: 148 (pr)
    Total: 309 ( 9 since last total)

  26. awesome PRs here!!! Love seeing you all get stronger!

  27. BS: 350 (had 365 if i had done it first)
    P: 150 (maybe a slight knee extension)
    DL: 365

    Total: 865 (+60 from last time)

  28. BS: 201 PR (failed on 209 prob should have done that first)
    SP: 94 PR
    DL: 253 (Thought I was going for 263, should’ve done that first as well. Form is still steadily improving though, 253 felt really solid.)

    Total: 548 (+16)

  29. Saturday Make up
    BS: 190
    SP: 65 (fail at 70)
    DL: 205 (Fail at 215, post Diane the day before)

  30. Made this up on Saturday.
    BS: 177 (PR)
    SP: 80
    DL: 205 (PR)

    Total: 462

  31. Saturday make up
    BS: 209
    SP: 99
    DL: 231

    CFT: 539

    1st CFT. Thanks, Dave and Sam!

  32. // WOD – BS 204 / SP 94 / DL 272

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