Workout of the Day – March 23rd

– WORKOUT OF THE DAY –
Back Squat
Deadlift
Shoulder Press
*Sum of the Best of Each Lift*

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The
weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat
and Shoulder Press (aka: Strict Press) from the weight rack.

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).

Score is the sum of the best of all three lifts.

Good Score for “CrossFit Total”
– Beginner: <500/<300 lb – Intermediate: 600-800/300-500 lb – Advanced: 800-1,000/500-700 lb – Elite: 1,000/700+ lb During the WOD, take your time. Rest for several minutes between attempts. Adequate rest will ensure that you find your true “CrossFit Total.” And warm up aggressively… “CrossFit Total” should feel heavy and slow. There should be several minutes of rest during the WOD. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads. If you’re brand new to the movements, increase the reps and decrease the load so you can practice the movements; but if you have some experience with these lifts, complete the WOD as prescribed and use it to measure your personal strength gains over time. Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack. 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). Visit: https://wodwell.com/wod/crossfit-total/ or specifics around warm up and options for newer athletes