The Crossfit Total is a good workout thought up by some folks at Crossfit, and makes a good test of overall strength. To find your total, you combine your one-rep maximum weight in the backsquat, deadlift, and shoulder press.
Warm up - 6 minutes of medium-light cardio.
Workout - Crossfit total.
1. Back squat: Start small and work your way up for some warmup reps. If you've never tried to 1-rep max a back squat, get to a weight you know you can do three times, and slowly build from there. After you're warmed up, you get to take the highest score of three attempts as your 1-rep max.
2. Deadlift: Same routine as the back squat, only deadlifting instead. You shouldn't need as much warmup here, since you just finished squats. Best of three 1RM attempts is your score.
3. Shoulder Press: Same drill, only with shoulder presses.
Add up your scores in all three to find your total.
Nick's Total: 600
220# squat + 275# deadlift + 105# shoulder press = 600. My near term goal is to hit 300 in the deadlift, 250 in the squat, and 130 at the shouders.
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