“CrossFit Total”
For max total load:
• 1RM Back Squat
• 1RM Shoulder Press
• 1RM Deadlift

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Time Cap: total available time is 12 minutes, split in three 4-minute windows to perform each lift; it’s possible to perform up to 3 attempts within each window.

Execution: a single barbell must be used for all the lifts and the athlete must load/unload it by himself (no helpers allowed). Weightlifting straps are not allowed.

Score: sum of the loads (Kg) of the heaviest valid lift in each station.

Tiebreak: there is no tiebreak in this workout.

Teams: members perform the workout individually (M1, M2, F1, F2) and the Team Leader is responsible for submitting the scores.

Movement Standards

Back Squat

The athlete can take the barbell from the rack. Holding the barbell in the back rack position, the athlete must perform a full squat, descending with the iliac crest below the horizontal line of the knee and then standing up to fully extend knees and hips with feet in line.

Shoulder Press

The athlete can take the barbell from the rack. From the front rack position, the athlete must bring the barbell above the head reaching the lockout position, with feet in line, hips, knees and arms fully extended and with the bar in control on the midline of the body. Push Press, Push Jerk or Split Jerk are not allowed.


The barbell starts on the ground. The athlete must lift the barbell from the ground until knees and hips are fully extended and shoulders behind the vertical plane of the barbell. The grip on the bar must be wider than the feet (sumo deadlift is not allowed).

Video proof is mandatory: declare your full name, age division or Team name; then film the equipment so the loads and the distances (display) can be seen clearly. A timer with the running workout time must be always clearly visible in the frame (we recommend to use our official timer: WODProof App). Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos must be uncut and unedited. Videos not meeting the above standards will be rejected and the score invalidated.