“CrossFit Total” is a WOD that focuses on maximal strength. It consists of three attempts to find the maximum load for each of the following lifts: 1. Back Squat 2. Strict Press 3. Deadlift Tips: 1. Warm-Up Adequately: Given the heavy lifting involved, ensure a thorough warm-up for each lift. Gradually increase the weight to prepare your muscles and joints. 2. Strategic Attempts: Plan your attempts wisely. Start with a weight you know you can lift comfortably, then progressively increase, aiming for a new personal record (PR). 3. Proper Form: Focus on maintaining proper form for each lift. It’s crucial for safety and optimal performance. 4. Rest Between Attempts: Allow sufficient rest between attempts to optimize recovery and performance on each lift. “CrossFit Total” Benchmarks: 1. Back Squat: • Normal: 1.5 times body weight for males, 1.25 times body weight for females. • Elite: 2 times body weight for males, 1.75 times body weight for females. 2. Strict Press: • Normal: Body weight for males, 0.75 times body weight for females. • Elite: 1.25 times body weight for males, body weight for females. 3. Deadlift: • Normal: 2 times body weight for males, 1.5 times body weight for females. • Elite: 2.5 times body weight for males, 2 times body weight for females.