Thursday, May 2, 2013


CrossFit Total II

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

*”Clean” means squat. Power clean, then squat is allowed

*Anyone in their first few weeks of CF will be doing a modified version of the total, 5/5/5 of each, and will not be finding a 1RM today. So still plan to come if you’re new!

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

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.