Thursday, 18 January

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep


The bar is taken from the rack.

3 attempts at each lift

Warm up ONLY before your 1st of 3 attempts. You can not warm up between the 3 attempts.

*for more rules and tips for a successful CFT, I have attached a PDF from the CrossFit Journal. The link is at the bottom of this post.

Notes from CF mainsite:

This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps


52-2006_CFTotal  <—–this is the CFT link.

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