Fight 2 Give Charity Event – Nov 2nd

Week of Testing: Day 1

CrossFit Total:

The CrossFit Total is the sum of the best of three attempts at the squat, the shoulder press, and the deadlift; the  three most effective lifts in existence for developing and testing functional strength.

The CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available. Today we will test the Shoulder Press and Back squat, and on Tuesday we will finish up this total with the Deadlift.

A. Take 15 minutes:
Shoulder press: Establish your 1RM for the day.
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, find your heavy 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.

B. Take 20 minutes:
Back Squat: Establish your 1RM for the day.
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, find your heavy 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.

C. For time:
21-15-9
Thrusters 95/65lbs
Toes to Bars (sub: v-ups)
*10 minute cap