Crossfit Totals and how to approach it
Crossfit Totals is a good benchmark workout to indicate your overall functional strength capacity
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Check out http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl for more information on what is involved with the Crossfit Total
At my box, we are moving into a simple strength quarter focusing on the basic lifts used in the Crossfit Totals so since I was away Snowboarding last week during initial testing week of these lifts, I completed them last night using the Crossfit Totals Benchmark WOD.
Approaching Crossfit Totals
I warmed up with a gentle 250m Row, foam rolled by quads (stiff from snowboarding last week), and thoracic spine, did some dynamic hip opening stretches, and activated my glutes by doing some step ups. My warmup sets looked like this:
Squat
I used the my recent 3RM Squat of 105kg to base the percantages on.
Press
Because I was warm from the Squat, I didn't need to do as many warm up sets for the Press. I used the my last 1RM Press of 45kg to base the percentages on.
Deadlift
I did the same warmup sets as the Press, my last 1RM was 165kg but I used my lifting parter's 1RM of 170kg to base the percentages on so we weren't messing with the weights too much. Perhaps this backfired on me or I was too tired and hadn't rested enough as I didn't do very well on this third lift.
Crossfit Totals: 115kg (3rd rep) Squat from Hannah Ashworth on Vimeo.
My 3rd and final weight for my Crossfit Total Squat: 115kg. Think I've got a lot more in tank, this went up quite easy
47.5kg - SUCCESS (new PB)
Crossfit Totals: 47.5kg (2nd rep) Press from Hannah Ashworth on Vimeo.
I have been chasing the weight for over a year now, and believe that my recent bench 5x5 has helped me to get there. However it is a little bit of a lean back, I think I still met the standards but I would hope at the end of this strength quarter, this goes up beautifully.
Crossfit Totals: 50kg (3rd rep) Press from Hannah Ashworth on Vimeo.
My new target to chase: 50kg! May need to look at buying some small fractional plates as a 2.5 kg increase is too much in the press
My 2 attempts for Deadlift - stopped after I failed 2nd lift:
165kg - SUCCESS (matched existing PB)
I've accidently deleted the video of my DL whilst out for cocktails celebrating my birthday and the PBs last night, but even though I didn't improve on my previous 1RM, there was no hitching this time, it went up a lot smoother.
I'm excited to see where I am at the end of this quarter. Hopefully much stronger and fitter!
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