WOD
 “CrossFit Total”
Warm-up in each of the following lifts as need, then:
Back squat, 1 rep (3 attempts)
Shoulder Press, 1 rep (3 attempts)
Deadlift, 1 rep (3 attempts)
Difficulty: Green to Double-Black based on how heavy you are going. The following is just a guide. You need to be the final judge on what you can safely lift using proper mechanics. Talk to a trainer if you have any questions/doubts.
Back squat – <50% of BW, 51-100% of BW, 101-200% of BW, 201%+ of BW
Shoulder Press – <20% of BW, 26-50% of BW, 51-100% of BW, 101%+ of BW
Deadlift – <50% of BW, 51-100% of BW, 101-200% of BW, 201%+ of BW

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They are not technique dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly.

There is no time limit per se for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e. in our case within the confines of a 1 hour class.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

If you do NOT want to go for a 1RM max today, i.e. do the CrossFit Total, then do the following instead:
Back Squat – 1×10 @ 50%, 1×8@ 65%, 5-5-5
Shoulder Press 2×8 @ 60%, 5-5-5, then do a max set of push-presses with the last weight attempted on the strict press.
Deadlift – Warm-up 1×15 Hip extension, 1×15 Back extension and 1×15 Hip/Back extension on the GHD. 1×10 @ 60%, 5-5-5

Intro Level
If you are new to these 3 movements and have not learned the mechanics well enough to perform these under load, then work with a trainer to properly learn/review the mechanics. Progress to light loads and doing several sets of 5-8 reps of each of the 3 movements.

To read more about the CrossFit total click here.