Sum of the best attempts at each lift: Back Squat, Shoulder Press, Deadlift
Primary movement: Back Squat/Press/Deadlift
The CrossFit Total is the sport's pure strength benchmark: the sum of your best single back squat, shoulder press and deadlift, performed in that order in a single session, with three attempts at each lift. Introduced by Mark Rippetoe in 2006, it deliberately uses the three most fundamental slow lifts - no technique-dependent Olympic lifts, no clock. Your Total is the most honest number in the gym: it measures absolute strength, and it only goes up through consistent training.
| Level (Weight) | Men | Women |
|---|---|---|
| beginner | 500 lb (227 kg) | 300 lb (136 kg) |
| intermediate | 700 lb (318 kg) | 450 lb (204 kg) |
| advanced | 900 lb (408 kg) | 600 lb (272 kg) |
| elite | 1100+ lb (499+ kg) | 750+ lb (340+ kg) |
Sum of best back squat + shoulder press + deadlift singles.
Open every lift with a weight you can triple - a guaranteed make that settles nerves. Second attempt: a small PR or your current 1RM. Third: the real reach. Never miss your opener. Rest 3-5 minutes between max attempts and keep warm-up volume low (heavy singles need fresh legs, not fatigue). The press comes when you're warmest but is the smallest number - don't burn 20 minutes chasing 2 lb there. Belt and spotters for squat; hook or mixed grip for the deadlift.
Newer lifters: work to a heavy but technically perfect single (not a true max) on each lift, or run the Total with a 5-rep max instead - safer and still a valid baseline to retest.
Log every result, see your progress over time, and know exactly where you stand.