And Your Total Is…

That’s right. We’ve been doing set of 3. And 5. And pause sets. And sets with no touch and go. And all kinds of variations. And it is finally time to retest. It’s time for the CrossFit Total.

From Mark Rippetoe, author of Starting Strength, “The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test.” Now, I know fitness is about more that just pure strength. Unless you are a dedicated powerlifter, strongman, weightlifter, etc, it is not the end-all-be-all. But it is an excellent test of overall strength. HOWEVER, I know that not everyone is interested in finding their max lifts. For those in this camp, you can treat tomorrow’s class as open gym.

For you first timers, the CrossFit Total is:

3 attempts to find max:

Back Squat

Strict Press


Here is a chart showing some general guidelines for your Total based on your bodyweight:

cftotalclassrankingsThis chart should be used solely as a guide for where your strength is. Having an “Untrained” total does not mean you aren’t working hard enough. It just means that there is probably some room for improvement. Let’s keep the form super sharp and see what we can do!!

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