The CrossFit Total
MetCon
CROSSFIT TOTAL
"You may not sweat but if done correctly, the Total will leave you in a puddle" - Anon (great guy though, great guy)
Sum of the Best of Each Lift:
- Back Squat
- Shoulder Press
- Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. AKA PR.
If you'd like to see pretty epic Dave Castro footage from 8 years ago (plus some of the CF OGs), here's a fun little video:
