The CrossFit Total

3 attempts @ MAX #

Back Squat
Dead Lift
Shoulder Press

There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program. When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight. So the conversation focused on a way to work more strength into the program while maintaining the CrossFit approach to it. 

By Mark Rippetoe