Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
The order for performing the three lifts will be back squat, press, and then deadlift.
The best single attempt for each of the three lifts are added together for the CrossFit Total.
There is a time limit for each lift:
Back Squat: 20 min
Press: 10 min
Deadlift: 20 min
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).
This number is what you warm up intending to do.
In a situation like this you want to build to about 90% of your current 1RM, and then take 2-3 attempts climbing toward your goal.
This is a good way to determine a true 1RM.
Suggested warm up to a 1RM:
5 @ 45%
3 @ 55%
2 @ 65%
1 @ 75%
1 @ 85%
1 @ 90%
1 @ ~95%
1 @ ~100% + 5lbs
Since press numbers will be much lighter, the warm-ups will be closer together, and you might choose to use fewer intermediate warm-ups.
This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue.
Below is a suggested independant warm up:
:30 of each
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Couch Stretch- 1 min each leg
Front Rack Stretch :30 sec