The CrossFit Total

Three lifts, three attempts each, one number that measures your raw strength.

The workout (For Total Load)

• 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

Estimated time: Not for time · score = combined 1RM (kg). 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.

Standards

• 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

Scaling

• 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

Coaching tips

• 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.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.