CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Stimulus and Strategy:
Today is an opportunity to go heavy relative to your capacity. Be sure to look back at your previous attempts to help you navigate today’s effort. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the iron is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.
Scaling:
To reduce the complexity of the back squat, perform your reps to a target that provides pain-free range of motion. For the shoulder press, use a pair of dumbbells to avoid having to navigate the head. For the deadlift, shorten the range of motion by raising the bumper plates off the floor.
In case of injury or limitation, for the back squat, perform a dumbbell goblet squat or an air squat. For the shoulder press, shorten the range of motion by performing an incline press or bench press. If necessary, you can perform a push-up. For the deadlift, perform a sumo deadlift or a good morning.
Intermediate option:
Same as Rx’d.
Beginner option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Coaching cues:
In the shoulder press, tighten your core, squeeze your glutes, and press straight up — don’t let the bar drift forward.
Resources:
The Back Squat
The Shoulder Press
The Deadlift
CrossFit Total Demo From 220810
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