CrossFit Hakkapeliitta – ROTC
The CrossFit Total (Total Weight)
The total of your best three lifts for the Squat, Deadlift and Press (Add them all together).
CrossFit Total day!
The goal is to lift as heavy as possible in the timeframe given for each lift. ? If you don’t get your true 1RM for each lift, remember that it is the Total and not a single movement testing day. It is all about what you can do with the three lifts combined in the time given. So adjust your mindset accordingly.
Fitness athletes: We would love for your to give it a crack. However, if you are really new or just uncertain, performing the Total probably isn’t of any value to you. Rather, work up to a heavy 3 or 5 rep for each lift, working technique and time under tension.
Getting the Total done in 1 hour has always been really challenging for Coaches. We’ll be very directive in time management.
The way we’ll do this is to perform the Back Squat first, then to Super Set the Deadlift with the Press. So, go back and forth with those attempts to save time.
We will give you three attempts to get your lifts. That way, you are serious about each of those lifts and don’t absentmindedly work up to a heavy weight for a lot of sets, then run out of time. If you fail any of those lifts, it counts as a lift and they don’t get re-dos. That is the true CrossFit Total method.
From the CrossFit Journal: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” To use this method, your athletes NEED to know what they can get for a heavy set of three. For those who don’t know, they will have a chance to get a rough idea during the Prep part of the Workout.