Sum of the Best of Each Lift (Back Squat, Shoulder Press, Deadlift)
WOD Crossfit Total is a test for determination of the strength of an athlete, which consists of the sum of the best result of each movement (back squat, shoulder press and deadlift). Athlete gets three attempts at each movement. The result is the sum of the best of each lift. For example, back squat – 120 kg, shoulder press – 80 kg and deadlift – 140 kg gives us a total result - 340 kg.
There is no time limit for each lift or the lengths of the session, but they must all be performed during one session.
Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
Back squats and strict press is performed from racks, then drop a barbell on the floor for deadlift.
Shoulder press starts with the barbell on your front shoulders and ends with straight arms, knees and hips.
The deadlift is performed with the bar on the platform or floor. The barbell must be pulled with one continuous uninterrupted movement until your knees and hips are fully extended. The bar must be lowered under control with both hands back to the
ground. The bar may not be dropped.
The back squat starting position must be completely upright, with the knees and the hips fully extended and with the chest up. Lower your hips until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up.