A good squat starts with prep work and positioning!!
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The CrossFit Total
Welcome to The CrossFit Total and it is indeed a benchmark WOD. The full explanation and rules of The CrossFit Total are posted HERE. The CrossFit Total simply put, is the performance of 3 movements, the Squat, Press and Deadlift. You are given 3 attempts to lift your 1 rep max for each of the 3 movements. The best from each movement are added together to comprise your CrossFit Total.
For example:
Squat: 325-335-345(failed)
Press: 150-160-170
Deadlift: 375-385-390
CF Total = 335+170+390 = 895
The CrossFit Total Ranking List is as follows:
Men’s Class Rankings | |||||
---|---|---|---|---|---|
Bwt | Untrained | Novice | Intermediate | Advanced | Elite |
114 | 228 | 395 | 468 | 646 | 836 |
123 | 246 | 427 | 510 | 695 | 901 |
132 | 265 | 461 | 546 | 745 | 848 |
148 | 296 | 516 | 618 | 833 | 1061 |
165 | 322 | 560 | 672 | 906 | 1149 |
181 | 348 | 604 | 722 | 969 | 1245 |
198 | 366 | 637 | 764 | 1017 | 1305 |
220 | 385 | 671 | 807 | 1071 | 1373 |
242 | 402 | 700 | 833 | 1102 | 1411 |
275 | 413 | 718 | 856 | 1128 | 1441 |
319 | 422 | 733 | 874 | 1150 | 1466 |
320+ | 430 | 748 | 891 | 1169 | 1494 |
Women’s Class Rankings | |||||
Bwt | Untrained | Novice | Intermediate | Advanced | Elite |
97 | 134 | 231 | 270 | 370 | 480 |
105 | 143 | 251 | 291 | 400 | 507 |
114 | 155 | 269 | 314 | 426 | 537 |
123 | 164 | 284 | 333 | 452 | 566 |
132 | 173 | 302 | 351 | 473 | 594 |
148 | 190 | 332 | 389 | 520 | 648 |
165 | 206 | 357 | 417 | 560 | 709 |
181 | 220 | 383 | 451 | 598 | 737 |
198 | 237 | 412 | 474 | 630 | 788 |
199+ | 250 | 434 | 506 | 662 | 826 |
How does your CrossFit Total rank???
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WOD – 4/19/13
“CrossFit Total”
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 5/20/11.