CrossFit Benchmark WOD
- Sum of the Best of Each Lift
- Back Squat
- Shoulder Press
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
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., athlete cannot leave the area to rest or perform other activities between the three lifts).
Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Consider the effects of yesterday’s long row and adjust loading accordingly.
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
"The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test." - Mark Rippetoe
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
See also: "CrossFit Total II" and "CrossFit Football Total"