Heads up: This weekend is CrossFit Total time. Our last Total was July 26th, and we know how keen you guys are to hit these lifts, so Saturday, it’s go time. This WOD is not to be missed.
1RM Back Squat
1RM Shoulder Press
= total of heaviest lift in each movement
Mark Rippetoes Recommendations for the CrossFit Total:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
Speaking of Mark Rippetoe, if you have the time (preferrably work time, this means you Cliff) check out: Wit and Wisdom of Mark Rippetoe
Below is a ranking system for the Total: