Friday Workout: CrossFit Total

Please note that if you want more time to perform your CrossFit Total – you are welcome to come in and warm-up and get started prior to the start of the evening class times.  Same goes for morning classes – you can use the gym between 6 and 9am to do your total if you think you’ll need more than an hour (must use lower room between 7 and 8am).  We will still have every class starting on our normal schedule with a trainer leading you through a guided warm-up and instruction, but we want you to have the option for more time if you need it.


CrossFit Total

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 if needed. 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.

Back Squat x 1-1-1; rest as needed

Strict Press x 1-1-1; rest as needed

Deadlift x 1-1-1; rest as needed


  • Compare here
  • Use spotters when necessary, and be smart about your attempts.


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7 thoughts on “Friday Workout: CrossFit Total

  1. BS: 180#
    SP: 77#
    DL: 220#
    477 total

  2. BS: 125lb
    SP: 50lb
    DL: 160 lb
    Total: 335

  3. BS: 215#
    SP: 85#
    DL: 260#

    Total: 560

  4. SP: 190
    DL: 405
    BS: No attempt (did too many prior day)

  5. BS: 165#
    SP: 65#
    DL: 195#

    Total: 425

  6. BS: 300
    SP: 140
    DL: 325
    Total: 765

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