CrossFit Total

CrossFit Texarkana – CrossFit

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The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Warm-up (No Measure)

CrossFit Total Warm up


Coaches Choice. Or..

3-5 Min Foam Roll

General Warm-Up

2 min :Row, Run Bike or Jump Rope ( DU practice)

2 Min (1 min each side)



Open Half Kneeling

Thread the Needle

1 MIn

Glute Bridges

Alternating Dead Bugs

Alternating Sampson Stretch

Then, 3 rounds with an empty barbell of:

5 Deadlifts

5 Power Cleans

5 Should Presses

5 Bent Over Rows

5 Back Squats

Specific Warm-Up

For each lift use the following schema:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 reps at 65% of 1RM

1 reps at 75% of 1RM

1 reps at 85% of 1RM

First attempt in the workout should be about 90-95% of 1 rep max.

Intended Stimulus

Intended Stimulus

“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.

Scaling Options

“CrossFit Total” is a heavy, not-for-time workout designed to test your max strength capacity on three of the most critical lifts in functional fitness. If you’re new to these movements, increase the volume (repetitions) and decrease the load to practice the mechanics.


Back Squat, heavy 5 reps

Shoulder Press, heavy 5 reps

Deadlift, heavy 5 reps

(Work up to a heavy set of 5 repetitions for each of the 3 movements.)

Beginner A

Back Squat, 3-3-1-1 reps

Shoulder Press, 3-3-1-1 reps

Deadlift, 3-3-1-1 reps

(Work up to 2 sets of 3 repetitions, and then 2 heavy singles. Increase the load with every new set—the dash between the numbers tells you to go up in weight. These should feel pretty heavy.)

Beginner B

Back Squat, 5-5-5-5-5 reps

Shoulder Press, 5-5-5-5-5 reps

Deadlift, 5-5-5-5-5 reps

(Complete 5 sets of 5 reps for each of the movements. Increase the load with every new set—the dash between the numbers tells you to go up in weight. The last couple of sets should feel very challenging.)

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