WOD April 22, 2019


Today we will do the Benchmark WOD
It’s the sum of your one rep max deadlift, back squat, and strict shoulder press. The CrossFit Total protocol consists of taking 3 attempts to find your heaviest lift for each movement. The combined total of these movements is then used to see where you stack up in your journey from beginner to advanced athlete. It’s also a great way to check-in with past numbers and set a benchmark for the year ahead.
“The Total reflects an athlete’s functional strength capacity more accurately than any other test.” – Mark Rippetoe

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
score: sum total of all 3 lifts

Leave a Reply

Your email address will not be published. Required fields are marked *