MONDAY JULY 30......."CROSSFIT TOTAL"

            CROSSFIT TOTAL


            Back Squat - 1 rep


            Shoulder Press - 1 rep


            Deadlift - 1 rep


* Take enough time to warm up!
* you must perform each exercise in the order that's listed

The CrossFit Total is a series of exercises used to measure an athlete's strength in three basic lifts: the squat, press and deadlift. The one repetition maximum weight for each exercise is combined to create the total. The exercises are considered to be the most effective lifts for developing and testing functional strength and top athletes will total more than 1,000 lbs.

One Rep Max

You will build up to a maximum one repetition effort over the course of three attempts for each lift. Start your first attempt with a weight you know you can do for a heavy set of three repetitions. Your second attempt will be a weight you know you can do for a heavy single repetition. Your third and final attempt will be your maximum attempt and the one that is counted for the total.

* Your score is the total weight combined from the 3 exercises.

Compare your score with the chart below......

Men's Class Rankings
Bwt	Untrained	Novice			Intermediate		Advanced	Elite
114	228		395		468		646	836
123	246		427		510		695	901
132	265		461		546		745	848
148	296		516		618		833	1061
165	322		560		672		906	1149
181	348		604		722		969	1245
198	366		637		764		1017	1305
220	385		671		807		1071	1373
242	402		700		833		1102	1411
275	413		718		856		1128	1441
319	422		733		874		1150	1466
320+	430		748		891		1169	1494
Women's Class Rankings
Bwt	Untrained			Novice		Intermediate	Advanced		Elite
97	134			231		270	370		480
105	143			251		291	400		507
114	155			269		314	426		537
123	164			284		333	452		566
132	173			302		351	473		594
148	190			332		389	520		648
165	206			357		417	560		709
181	220			383		451	598		737
198	237			412		474	630		788