CrossFit Turbocharged – CrossFit
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Athletes are allowed 3 attempts at each lift, combining scores of each to get their “Total” score. A failed rep counts as an attempt. Athlete’s will be allotted 5 minutes of warm up per movement to build in weight, and 10 minutes to complete 3 attempts of the respective movement.
The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.
The press is also done from the racks. Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso.
The squat
The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up.