WOD Blog
 | Thu, Jan 2 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
 | Gymversary: Danielle B(4) |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (66 days ago) |
| CROSSFIT TOTAL | Other Results |
CROSSFIT TOTAL(Weight, Rx2, Rx3) Rx For load: 1-rep-max back squat 1-rep-max shoulder press 1-rep-max deadlift Rx2/INTERMEDIATE For load: 1-rep-max back squat 1-rep-max shoulder press 1-rep-max deadlift Rx3/BEGINNER For completion: 3-3-3 back squat 3-3-3 shoulder press 3-3-3 deadlift _______________________________________ Intended Stimulus Today’s workout is a benchmark heavy day where you’ll take on a heavy 1-rep back squat, shoulder press, and deadlift for the day. This classic workout was last completed on August 23, 2024. Plan to have around 10 minutes to build up to a heavy single rep in each one of the movements. Start with a couple of 3-5-rep sets in each lift before switching to singles and finding your heavy 1 rep. Find the heaviest lift possible for each movement today. Aim to hit around 85% or more of your 1-rep-max for each. Lift in groups of 2-3 to ensure you get ample rest between lifts and make it easier to change out plates. Plan strategic jumps in load to optimize your effort and preserve energy for all three lifts.
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