CrossFit Total
RoundsThe original CrossFit strength test. Your total is the sum of your best successful attempts in the back squat, shoulder press, and deadlift.
Best of 3 attempts per lift
- 1Back Squat (1 rep max)
- 2Shoulder Press (1 rep max)
- 3Deadlift (1 rep max)
Beginner
45-60 minutes
Intermediate
40-50 minutes
Advanced
35-45 minutes
The CrossFit Total tests maximal strength in three fundamental lifts. You get three attempts per lift. All squats must be completed before moving to press, then deadlift.
- Warm up thoroughly for each lift (15-20 minutes per lift)
- First attempt should be 90% of expected max - an easy make
- Second attempt based on first - aim for a PR
- Third attempt is for glory - go big if second was smooth
- Rest 3-5 minutes between max attempts
Pacing
This is not for time. Take your time warming up and recovering between attempts. A proper CrossFit Total takes 45-60 minutes.
Scaled
- Same three lifts
- Work to comfortable heavy singles
- Focus on form over load
RX+
- Same three lifts
- Competition standards enforced
- Video review for depth and lockout
Elite
1000+ lb (men) / 650+ lb (women)
Advanced
800-1000 lb (men) / 500-650 lb (women)
Intermediate
600-800 lb (men) / 400-500 lb (women)
Beginner
400-600 lb (men) / 250-400 lb (women)
CrossFit Total 2.0
Clean, bench press, overhead squat
Speed Total
20-minute time cap to complete all 9 attempts
Rep Total
Max reps at bodyweight for each lift (combined reps)