The CrossFit Total is a brutal WOD that adapts powerlifting strength building exercises into a CrossFit context.
- Back Squat 1-1-1
- Shoulder Press 1-1-1
- Deadlift 1-1-1
Sum of all three 1 rep maxes.
The Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective lifts in existence for developing and testing functional strength.” It was first posted in the CrossFit Journal on December 1, 2006.
“The 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.