Monday June 11, 2012
Crossfit Total: Test Day
Back Squat: 1x1x1
Shoulder Press: 1x1x1
Note: Beginners will not conduct a Crossfit Total; lifts will be altered to a 5×5 for each lift at a scaled weight.
Athletes will Warm Up prior to each lift performed; your total score will be based off the highest amount of weight lifted for each exercise; for example:
Danny’s Back Squat is 300, his Shoulder Press is 150 and his Deadlift is 400; thus his Crossfit Total is “850″
If all three attempts are missed the athlete will not get a score for that exercise; so make sure you choose your weights wisely to get the best score possible. In other words start at 80% of your 1RM so you at least make a good lift before attempting a PR.