Crossfit Total

Find Your One Rep Max

Back Squat

Shoulder Press

Deadlift

Results

Back Squat         465lbs

Shoulder Press   200lbs

Deadlift              525lbs

Total=1190lbs

Well overall it was a successful effort. I fell 10lbs short of my goal which was 1200lbs. The failure was in the deadlift department, I had not expected to be as fatigued as I was.

I was pretty successful at following my script:

Back Squat

Warmed up with out about 10 total warmup reps

last warmup was at 405lbs

1st attempt   435lbs successful

2nd attempt  455lbs successful

3rd attempt  465lbs successful

My plan was to have 475lbs be my last attempt but I ended up siding with my conservative side which doesn’t happen to often and only jumped 10lbs to 465lbs. It was the right decision.

Shoulder Press

Warmed up with only about 4 reps

last warmup was at 185lbs

1st attempt  195lbs successful

2nd attempt 200lbs successful

3rd attempt 205lbs failed

I think that I could have gotten 205lbs. I made a mental error on this last attempt and did not take enough time between reps and I was also looking forward to deadlift. Had I held my focus and kept my composure I think I could have gotten this final attempt at 205lbs.

Deadlift

Warmed up with only about 5 reps

last warmup was 495lbs (I think it was a mistake doing this)

1st attempt 515 lbs successful and easy

2nd attempt 535 lbs failed

3rd attempt 525 lbs successful

I jumped the gun a bit on my 2nd attempt. Had I not done the final warmup rep at 495 I think I could have gotten this no problem. I remember feeling very fresh at 515 but at 535 I felt drained. There is no doubt that my max deadlift is more than 525 but for today it is what it is!

Goal for next time:

BS 505lbs

SP 215lbs

DL 550lbs

Total 1270lbs