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CrossFit Now – CrossFit

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Attempt each lift ONLY 3 times.

MUST be done in the order of Back Squat then Shoulder Press then Deadlift

The weight must increase after each successful attempt at each movement.

The weight may not be decreased after the first attempt. A failed rep counts as an attempt.

Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session

Score is the sum of the best of all three lifts.

Good Score for “CrossFit Total”

Beginner: <500/<300 lb

Intermediate: 600-800/300-500 lb

Advanced: 800-1,000/500-700 lb

Elite: 1,000/700+ lb


“CrossFit Total” should feel heavy and slow. There should be several minutes of rest during the WOD. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads.

The first attempt should be a weight you know you can lift for three repetitions. The second attempt should be a heavy single. The third attempt should be a heavier single, based on your performance from the previous two attempts.

If you’re brand new to the movements, increase the reps and decrease the load so you can practice the movements; but if you have some experience with these lifts, complete the WOD as prescribed and use it to measure your personal strength gains over time.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


STRUCTURE: Athletes will complete 5 Rounds of 1k Run and 30 Wall Balls.

STIMULUS: “5K(AREN” is a Pacer workout.

STRATEGY: Athletes should aim to run each 1k in around 5:00-6:00 and Wall Balls in 1:00-1:30

SCALING: Athletes can scale back the Run distance or lighten the weight for the Wall Balls

SCORING: Today’s workout is scored by the time it takes athletes to complete the workout. Athletes should aim to finish in 30-40 minutes.


-Athletes should aim to build in speed on their Runs with their last 1k Run being their fastest

-Athletes should run at a pace that allows them to immediately start Wall Balls

-Athletes should plan to complete their Wall Balls in 1-3 quick sets


“5K(Aren) (Time)


For Time

5 Rounds:

1k Run (800m+200m)

30 Wall Balls

Time Cap: 40 Minutes


1250m Row or 2500m Bike

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′, 800m run or 1000m Row

60+-10/6#, 10/8′, 600m Run or 800m Row

Basics-500m Row and 15 WB