“The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary. The press is done from the racks. The deadlift is performed with the bar on the platform or floor. The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. After a warm-up, the squat will be performed first. 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. After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt.
Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training.”
-Mark Rippetoe is the owner of Wichita Falls Athletic Club/CrossFit Wichita Falls. He has 28 years experience in the fitness industry and 10 years as a competitive powerlifter. He has been certified as an NSCA Certified Strength and Conditioning Specialist since 1985 and is a USA Weightlifting Level III Coach and Senior Coach, as well as a USA Track and Field Level I Coach. He has published articles in the Strength and Conditioning Journal, is a regular contributor to the CrossFit Journal, and is the author of the book Starting Strength: A Simple and Practical Guide for Coaching Beginners and the forthcoming Practical Programming for Strength Training.
Be sure to bring your WOD books or WOD app to the gym today to record your results!! This will be important so that you’ll have your new baselines established going into the New Year.
SWOD: LAST PROGRAMMED 01/05/2015
CrossFit Totals + Benchpress
Find your 1 rep max
Bench Press (if time allows)