The CrossFit® Total
Three lifts, three attempts each, one number that measures your raw strength.
Establish a 1-rep max on each lift (best of 3 attempts per lift):
Back squat: 1RM
Shoulder press (strict): 1RM
Deadlift: 1RM
Score is the sum of your best lift in each
This is a pure test of maximal strength, not conditioning, so slow down and treat it like a meet rather than a metcon. You get three attempts at each lift, so open with a weight you're certain of, take a moderate jump, then chase a true max on the third. Rest fully between attempts and commit to every rep, because a heavy near-miss still costs you an attempt.
- · Three attempts are allowed per lift; the heaviest successful attempt at each counts
- · Shoulder press is strict and standing, with no leg drive
- · Score is the sum of your best back squat, shoulder press and deadlift in kilograms
- · A failed attempt still counts as one of your three attempts for that lift
- · Newer lifters can find a heavy 3-rep or 5-rep max instead of a true single
- · Cap attempts and keep loads submaximal while movement standards are still developing
- · Substitute a stable variation (e.g. box squat) if mobility limits the full-depth back squat
- · Open at a weight you could hit for a comfortable double to bank a score before reaching.
- · Rest 2–3 minutes between attempts so each max is a fair test of strength, not endurance.
- · Brace hard and stay strict on the press; body english turns a valid lift into a no-rep.
The CrossFit® Total leaderboard
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