CrossFit Total: 1RM Back Squat 1RM Press 1RM Deadlift Add total of all three lifts for score. The CrossFit Total consists of 3 lifts: the back squat, press, and deadlift. You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together for your total. So here is the tricky part. You can warm up however you like, but once you declare your first back squat attempt you are committed to progressing through all 3 lifts; you don’t get anymore warm up lifts. You will make your 3 back squat attempts then move straight into the press, then the deadlift. I will give you a little advice on how I would go about warming up for the Total and you can take it for what it’s worth. Start with the back squat and do 1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%. Take a short breather and then move onto the press. You should be fairly warm from the squats and the press weights will be significantly lighter, so you might choose fewer sets; say 1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%. The same goes for the deadlift. LuRong Paleo Challenge Athlete Christopher Orszulak Oren, Just wanted to share with you my accomplishments since the Paleo Challenge began. It’s been pretty amazing these past couple months. I set a (what I thought to be) an aggressive goal to lose 50 lbs in 6 months. I didn’t think it was possible to lose it in 2, but I did it (315 to 265)! I dropped 5 inches off my waist too. Not bad. I went from not finishing any of the first 3 WODs on time to finishing early by 3 min on the first one, and similar results on the others two. I’m going to continue, business as usual, with Crossfit and Paleo and am redoubling my efforts: Going for another 50 lbs. Thanks for all the encouragement. With your coaching I’ve significantly improved my form, can lift heavier, and can run faster. -Chris-