Understand the programme
Perform the lifts in order: back squat, strict shoulder press, deadlift. After preparation, take up to three attempts per lift to establish a valid single. Test all three lifts within the same session. The press is strict, without leg drive.
Goal and scoring
Add the best valid load for each lift using one unit. Record all three results and the total, including any adaptations. Personal records from different dates do not constitute a CrossFit Total.
Plan pacing and equipment
Set up stations before starting and check that the working area is clear. Warm up gradually and rehearse transitions with your chosen variations. Select an effort that preserves movement control; a previous score does not dictate today’s difficulty.
Adapt the session
A beginner can replace maximal testing with coached technical practice at controlled loads. Label the result as adapted practice. Use appropriate squat safeties and spotting arrangements, and agree stopping criteria before attempts.
Compare future attempts
Keep equipment, loads, movement ranges, rest and counting rules consistent when comparing results. Record a different version on a separate line. Movement quality and consistency also provide useful feedback without testing a record each session.
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