CrossFit | 200120


Workout of the Day


CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments. | Compare to 190709.

Comments on 200120


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Przemyslaw Kaczorowski
June 21st, 2020 at 10:22 am
Commented on: 200120

BS 95kg, SP 55kg, 120kg

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Kury Akin
May 12th, 2020 at 1:21 pm
Commented on: 200120

95. 60. 135kg. Slipped a bit been off it all week.

Prev. 3s @ 105. 62.5. 150kg

Prev. 3s @ 100. 60. 145kg

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Clint Michael
March 14th, 2020 at 7:36 pm
Commented on: 200120


Shoulder press-165



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Manchild Manchild
February 24th, 2020 at 11:25 pm
Commented on: 200120

MaxRack, 10 minutes each

255 + 120 + 315 = 690

(3rd time fasted; 3 times ago 265+120+325; but last time 250+120+310)

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Giuseppe Petrillo
February 14th, 2020 at 10:44 am
Commented on: 200120

Back squat 160 kg

Military press 80 kg

Deadlift 180 kg

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Jeff Chalfant
February 11th, 2020 at 12:15 am
Commented on: 200120

335 high bar back squat.

165 shoulder press

495 deadlift -PR- missed 505 but got it off the ground a few inches. Could I have gotten 500 today? 🤔

995 total.

Missed but felt close at 355 on the squat. should’ve gone for 345 but 335 felt good...

Lately shoulders hurt going heavy overhead and 165 was HARD fought. My

deadlift finally felt back to normal. PR on deadlift by 5 lbs!!!! Not a PR total but close to a tie.


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John Campion
February 5th, 2020 at 1:39 am
Commented on: 200120




Total: 785

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Fabian Delaflor
February 4th, 2020 at 11:15 pm
Commented on: 200120

Back squat - 205

Shoulder press - 105

Deadlift - 240

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Cy Azizi
February 2nd, 2020 at 6:23 pm
Commented on: 200120

Back dquat: 215, press: 130, deadlift: 325. 670

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Dmitry Zolotyh
January 28th, 2020 at 8:14 pm
Commented on: 200120

110 + 50 + 110 = 270 kg

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Philip Uemura
January 28th, 2020 at 6:32 pm
Commented on: 200120

Back Squat 245 - 275 F

Shoulder Press 175 - 185F

Deadlift 275

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Andrea Ferendeles
January 27th, 2020 at 3:15 pm
Commented on: Professional Training: Scaling

Till 80k

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Morgan Greene
January 27th, 2020 at 2:24 pm
Commented on: 200120

355-175-365 = 895

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Mike Scott
January 27th, 2020 at 5:29 am
Commented on: 200120

Went conservative since just getting back into wods again.

BS: 275, SP: 145, DL: 275

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Tim Bullas
January 25th, 2020 at 1:40 pm
Commented on: 200120

Shoulder Press: 50kg/110lb

Back Squat: 80kg/176lb

Deadlift: 110kg/242lb (PR)

Total:  240kg/528lb

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Charlie Pokorny
January 24th, 2020 at 11:01 pm
Commented on: 200120

325(PR) - 185 - 435(PR) = 945

(PR - compare to 170104: 305+175+385 = 865)


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Chase Hiland
January 24th, 2020 at 9:44 pm
Commented on: 200120


Back squat: 375

Shoulder press: 175

Deadlift: 405

Total: 955

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Ryan Bretag
January 23rd, 2020 at 10:31 am
Commented on: Course Photos | Jan. 13 - 19, 2020

Tremendous experience for our teachers led by a thoughtful team! The doors (metaphorically and physically) open today for our students and the buzz is beyond!

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Matt Huston
January 23rd, 2020 at 3:12 am
Commented on: 200120


105 press, 165 squat, 305 dl straight bar

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Eric Love
January 22nd, 2020 at 7:48 pm
Commented on: 200120





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Byron Hills
January 22nd, 2020 at 3:47 am
Commented on: 200120

BS - 255 Below PR 35 lbs

SP - 135 Match PR

DL - 310 - PR

Total = 700 lbs

Obviously haven’t been squatting much..

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Shane Azizi
January 21st, 2020 at 11:22 pm
Commented on: 200120

Back squat: 315

shoulder press: 165

deadlift: 365 (405 slipped halfway up)

total: 845 Rx

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Robert Watterson
January 21st, 2020 at 9:11 pm
Commented on: 200120

Back Squat - 325

Shoulder Press - 185

Deadlift - 365

47 y/o


225 pounds

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Jeffrey Howard
January 21st, 2020 at 7:42 pm
Commented on: 200120


785 Total

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Laura Panozzo
January 21st, 2020 at 4:23 pm
Commented on: Course Photos | Jan. 13 - 19, 2020

Great group in Baltimore this past weekend! Thank you James, Mel, Cassidy, and Mike for such a great experience!

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Bellisa Aguirre
January 21st, 2020 at 2:44 pm
Commented on: Course Photos | Jan. 13 - 19, 2020

Final de semana maravilhoso, o curso é impecável !!!! Gratidão a toda equipe pelo ótimo trabalho, aos colegas que compartilharam desta experiencia comigo! Cada dia mais apaixonada por esse esporte, por essa comunidade CrossFit!!!! LEVEL 1 SP HANGAR 193

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Fred Pinho
January 21st, 2020 at 11:51 am
Commented on: 200120


Warmup :3 rounds

200m Row

3 back Squat

3 Shoulder Press

3 Deadlift

Resta 2'

E8m 24'

Back Squat 150kg

Shouder Press: 70lg

Deadlift: 195kg


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Steven Odom
January 21st, 2020 at 1:10 am
Commented on: 200120






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joseph griffin
January 21st, 2020 at 1:08 am
Commented on: 200120


305 squat

155 shoulder press

335 deadlift

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Kathy Glassman
January 21st, 2020 at 12:03 am
Commented on: 200120

BS: 90 lbs

SP: 65 lbs

DL: 215 lbs

Total: 370

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Michael Hembree
January 20th, 2020 at 11:13 pm
Commented on: 200120

Back Squat 225

Press 175

Deadlift 315

Total 715 lbs

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Christian Simpson
January 20th, 2020 at 11:05 pm
Commented on: 200120

Haven't done any prs I guess these would all be?


Total: 670#

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Shaun Stapleton
January 20th, 2020 at 10:51 pm
Commented on: 200120

365 squat, 185 strict press, 425 deadlift.

total 975lbs

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Tyler Hass
January 20th, 2020 at 10:44 pm
Commented on: Professional Training: Scaling

Brainstorming different scaling ideas for a workout is such a great idea. One of my favorite early CrossFit Journal articles is a masterclass in exactly that:

It covers a variety of different strategies for rowing 2000m in seven minutes. Unfortunately, the full article is stuck behind a paywall right now. But the gist of the article can be gleaned from the excerpt. The overall strategy is to approach the problem from as many directions as possible. Five tactics are discussed in the article:

1. Rowing 2000m as fast as possible. (Distance priority)

2. Rowing as far as possible in 7 minutes. (Time priority)

3. Maintaining the 2k/7 pace for as long as possible. (Pace priority)

4. 10 intervals of 42 seconds with 30s rest in between and then reducing rest to :25,:20,:15, etc until you have an uninterrupted 7 minute row. (Interval priority)

5. Start with 42 intervals of 10 seconds with 30 seconds rest in between. Gradually cut the number of intervals but maintain the total amount of time. (Density priority)

Obviously a 2k row is a simple example, which makes it great for teaching the principles. It doesn’t even touch on movement progressions. These tactics, plus movement progressions, can be applied to any type of workout, yielding a variety of scaling options limited only by your imagination. The overall strategy is to attack the problem from all sides and the tactics involve manipulating volume, difficulty, intensity, complexity, etc.

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Jacob Cram
January 20th, 2020 at 10:25 pm
Commented on: 200120

BS: 275

DL: 375

SP: 155

Total: 805

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Kevin Marshall
January 20th, 2020 at 9:55 pm
Commented on: 200120

DL 440, BSQ 330, STR PRS 165 in lbs

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Tripp Starling
January 20th, 2020 at 9:37 pm
Commented on: 200120

Back squat 205#

shoulder press 125#

deadlift 290#

total 620#

Compare to 665#


100, 60, 150

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Derek Eason
January 20th, 2020 at 9:26 pm
Commented on: 200120

Derek Eason

CrossFit Train 97333

Corvallis, Oregon

Back Squat: 365lbs.

Shoulder Press: 160lbs.

Deadlift: 455lbs.

Total: 980lbs.

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Felix Grygoryan
January 20th, 2020 at 9:08 pm
Commented on: 200120

BSq - 355pounds

Press - 170pounds

DL - 405Pounds

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Nicole Deaver
January 20th, 2020 at 8:35 pm
Commented on: 200120

CrossFit Total:

Back squat: 210(PR)

Shoulder Press: 75 (PR)

Deadlift: 230(PR)- no more plates

Total: 515 (10# PR)

I didn't hit any new PRs, but I matched all my previous ones giving me a new Total PR. (Back squat to just past parallel, something felt off in my back probably the bar placement)

For my SP I got 75# up once in Oct 2018 and never again since 🤷🏻‍♀️, so pretty excited to be able to get it back up today finally.

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Nicole Deaver
January 20th, 2020 at 8:36 pm

Compare to: 205, 70, 230 (505#)

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Jade Teasdale
January 20th, 2020 at 7:56 pm
Commented on: 200120

145# Old Bench Press PR (rolling it up off the floor onto the elbows) Today: Bench Press 160#s (from bottom position) Off 2 four-wheeler tires! 165 up...but not locked out! 3 attempts! Back Squat: 85-95-105-115-120-125-130-135 “no rack” (or bumpers & over tile flooring under mats) Squat feels strong, but I’m sketched out to get over 135 into position! 100# shoulder press (PR 105) 

245# DL (PR 265#) Felt rushed today so stopped before I hurt myself! Have to get to work!

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Mike Andridge
January 20th, 2020 at 6:51 pm
Commented on: 200120

Modified for 15 degrees in the garage

Strict Shoulder press







in between each set was

5 kbs with 70#

25 du

rest 60 sec.


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Joseph Ybarra
January 20th, 2020 at 6:29 pm
Commented on: 200120

M/19/160#/5' 8"

BS - 320#(pr)

OHP - 120#

DL - 260#(pr) need to work on form

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Sebastien Fitzpatrick
January 20th, 2020 at 5:12 pm
Commented on: 200120

1075lbs total

BS: 425lbs

SP: 155lbs

DL: 495lbs

did the rowing Cindy and got 5 rds + 100m

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Nathaniel Robichaud
January 20th, 2020 at 5:02 pm
Commented on: 200120

Back squat: 315

Same weight but better range of motion than previous PR

Shoulder press: 195 (PR)

Deadlift: 425 (PR)

I may have been able to do more, but the gym warned me about hogging the bar 🙄😏

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Dyon Torrell
January 20th, 2020 at 5:02 pm
Commented on: 200120

squat: 202.5kg

press: 80kg

dead: 230kg

total: 512.5kg or 1127 pounds

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Nathan clukey
January 20th, 2020 at 4:45 pm
Commented on: 200120

BS 225 pr

SP 90

DL 315 pr

(M, 49, 175)

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Emily Hamann
January 20th, 2020 at 4:22 pm
Commented on: 200120

Back squat 121 pounds

dead lift 155

shoulder press 65

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Anuj Wadhwana
January 20th, 2020 at 3:39 pm
Commented on: 200120

Back squat - 115 kgs

Strict press - 80 kgs

Deadlift - 130 kgs

Bodyweight - 65 kgs

Height - 173 cms

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Jushin Kim
January 20th, 2020 at 3:15 pm
Commented on: Course Photos | Jan. 13 - 19, 2020

18.01.2020. Soundwave Busan

(Cross-Fit Level 1)

Hi. I am jushin.

Do you remember?

My favorite sport is to rest for 10 minutes.

Thank you for accepting the joke.

I played cross-fit for about a year.

I learned how bad I was in my posture through this time.

I also learned the theory of exercise.

Thank you for teaching me so much.

I think I can make more progress.

I don't know if we can meet again.

I wish I could see you in better shape.

Always have a good day.


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Weon-Woo Lee
January 21st, 2020 at 3:00 am

Yes I remember you.

And 100% we will meet soon.

p.s. you posture is not that bad :)

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Brian Rolle
January 20th, 2020 at 2:44 pm
Commented on: 200120


2 mile bike ride

300m row

light bar movements mimicking workout.

Shoulder Flexibility


5x1 Squat 400pds

5x2 DB shoulder Press 90s

5x1 Deadlift 405

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Claire Fiddian-Green
January 20th, 2020 at 1:30 pm
Commented on: 200120

BS 155 lb., SP 85, DL 255. Total: 495.

I’m struggling with a mental block on back squats. 155 felt easy but I couldn’t get 160.

On DL, tried and failed to lift 265 and 260. My lifetime PR is 265.

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John Clarke
January 20th, 2020 at 11:52 am
Commented on: 200120

Today (Compare to 190509)

BS - 205 (225)

SP - 110 (105)

DL - 315 (pr) (290)

Total - 630 (620)

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Claire Fiddian-Green
January 20th, 2020 at 1:27 pm

Congrats on the PR!

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Anuj Wadhwana
January 20th, 2020 at 3:40 pm

Congratulations on your pr

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Clenn Scholten
January 20th, 2020 at 11:26 am
Commented on: Course Photos | Jan. 13 - 19, 2020

Dave, Kat and Nolan did an amazing job at the level 2 course in mobilis, amasterdam amstel.

Three really fun seminar coaches that know a lot of stuff and give amazing good feedback.

They taught me a lot of new things but also helped me with the things I struggled a lot with.

I'm excited to use all I learned the weekend at the box I work at!

Thanks guys, keep up the good work!

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Steve Day
January 20th, 2020 at 11:00 am
Commented on: 200120

Back Squat 260

Press 140

Deadlift 300

Total 700lbs

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Antonio Albano
January 20th, 2020 at 10:48 am
Commented on: 200120


5x5 Press 40 kg

5x5 Deadlift 70 kg

5x5 Squat dumbell on ground 40kg

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QiHui Xing
January 20th, 2020 at 6:13 am
Commented on: 200120

190709:back squat:150kg,shoulder press:65kg,deadlift:160kg.

174cm/74kg: Total:365kg.

back squat:140kg,

shoulder press:60kg,


2020 ASIA CROSSFIT CHAMPIONSHIP Online Qualifier 20.3

For Time: (4R+100)

5 Rounds:

100 Double Unders

30/20 Burpee Box Overs 24”

TIME CAP:18 Minutes

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Chris Sinagoga
January 20th, 2020 at 3:06 am
Commented on: 200120

Champions Club Scaling Notes


Last year this workout came up all the time during the first half of the year (along with the 5k) and it really made me adapt. I have a personal bias against both max effort days and repeating workouts in close proximity. This covers both categories. But I really learned how to bend the workout to fit my purpose for the day. At its source DNA, the CF Total is the 3 most fundamental lifts at a weight that feels heavy. The rep scheme, strategizing, loads, and even the movements themselves can take a back seat to getting what you need out of it. This one comes the day after a rest day, so it might be a good opportunity to go for a pr. But maybe you'll finish up a great/challenging set of back squats and feel like you're good for the day. That's cool too. All depends on what you want to get out of the workout.


See above


Do 3 sets of 20-30 reps for each movement instead of the 1 rep max. This will make sure the weight stays light and you'll have enough feedback on your form and technique.


As is and be strict on the rules.


Disregard the rep scheme and play it by feel. If you're not feeling like you'll hit a pr, then no problem going for 5, 7, 12, or any number of reps per set. Spine stays rigid on deadlifts, elbows stay in on press, butt stays back back back on squats.


Pick one movement and dive into all the details. Or schedule the session on a day you can spend an hour and a half on it.


Pick 3 static holds you can do. Do 3 max holds for each with as much rest as needed in between. Alternate each one.





Hollow hold

Jump rope


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Christina Atti-Uptegrow
January 20th, 2020 at 3:04 am
Commented on: Course Photos | Jan. 13 - 19, 2020

Chuck said we should comment! But for real. The L2 in Raleigh was coached by a great trio of truly inspiring people. I can only hope to see what they see and have the confidence to be so relentless. Thanks for a great weekend. Now to slowly implement my new skills... slowly.

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Vito Scaffo
January 20th, 2020 at 2:19 am
Commented on: Course Photos | Jan. 13 - 19, 2020

Experiência incrível nesse final de semana uma troca de muito valor entre os participantes. Obrigado Ricardinho Prudente e Victor Morris pelo conhecimento compartilhado. Conhecimento só é válido quando compartilhado! Level 2 RJ BR

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Steven Thunander
January 20th, 2020 at 2:03 am
Commented on: 200120

Globo scale: as is. As Rxed for most of you. Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat. Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case.

If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this. If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set. If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed.

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Bryan Rosen
January 20th, 2020 at 1:36 am
Commented on: 200120

Warm up for 200120


1 round of:

Row 500/400 meters

2x "Burgener Warm-up" with an empty barbell

   3-5 reps of down & up

   3-5 reps of dip, shrug, elbows high & outside

   3-5 reps of muscle snatch 3-5 reps of snatch land

   3-5 reps of an overhead squat


For each lift use the following schema:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 rep at 65% of 1RM

1 rep at 75% of 1RM

1 rep at 85% of 1RM

> The first attempt should be about 90-95% of 1RM

Rip's Rules

1) Don't be stupid.

2) Don't be greedy.

3) Don't be pig-headed.

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Juan Acevedo
January 20th, 2020 at 1:36 am
Commented on: 200120



Heavy day! Let's start the week strong! Today think about this: the Total is designed to be the most efficient and elegant stimulus a barbell can give you to elicit maximal strength. In the conjunction of these three lifts, the column and the pelvis have to work hard to keep the integrity of the system under maximal loads. This combined with the fact that the benefits of lifting the heaviest loads every so often is necessary for the complete development of all athletes explains why we have the Total today, and we why we do it every so often. It also tells you what we want from this workout: we want the heaviest loads we can safely handle for all three lifts. Mechanics are king here. Just play some ol' good tunes on the boombox and see where you can get, let the movement tell you where to go. Athletes refining technique can use the options below. 

Since is Monday, let's make today all about the start. On each lift focus on where you feel your weight on your feet at the start of each lift. Three points of contact, balanced weight, with a very minor favor of the front edge of the heel. Start strong!



This should not be a super big grind. The objective for all lifts is to get 5 reps with optimal mechanics at a very heavy load, not the heaviest load. The number of reps allows the coach to catch any big deviation in mechanics at a sub-maximal weight.

Back squat, 5 reps

Shoulder press, 5 reps

Deadlift, 5 reps


For athletes new to the movements

5 sets

0:30 Bottom of Squat Hold

7 Tempo Back Squats @4211*

*4 seconds on descent, 2 second pause at bottom, 1 second ascent, 1 second pause at top

5 sets

0:30 Overhead Barbell Holds

5 Tempo Strict Press @4012*

*4 seconds on descent, 0 second pause at bottom, 1 second ascent, 2 second pause at top

5 sets

0:30 active hold from pull-up bar

5 Pause* Deadlifts with slow decent

*2 second pause one inch from the ground, 2 second pause at knee, 1 second pause at top. Slow the decent, prioritize the initiation of the movements by sending the butt far back (hinging).

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