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Workout of the Day


CrossFit Total

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

Post loads to comments.
Compare to 210804.

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

The Back Squat


The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability.

Watch The Back Squat

The Shoulder Press


Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise. This is essential in the overhead lifts. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press — the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.

WatchThe Shoulder Press

The Deadlift


The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

WatchThe Deadlift

Comments on 211228


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Ro Sauer
April 3rd, 2023 at 3:52 pm
Commented on: The Deadlift

Love a good deadlift! My current 1RM is 245 conventional with switch grip :)

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stephane charlier
December 6th, 2022 at 1:41 am
Commented on: The Deadlift

I try this movement but if you don't do it properly, it can ruin your back.

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George Fryd
August 10th, 2022 at 5:59 pm
Commented on: 211228

back squat 130kg (286lbs)

shoulder press 90kg (198lbs)

deadlift 170kg (374lbs)

total 858

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Bruce Jacobs
April 9th, 2022 at 11:31 am
Commented on: The Deadlift

Anyone reading this lacking the benefit of proper coaching should be aware that you can tie your back into knots doing it wrong by being forward onto your toes. That happened to me until a coach said "stay on your heals". Fixed, instantly. Now I'm happily at 2x bodyweight, and it feels easy. All those deadlifts in the open were a breeze.

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Sebastian Wieczorek
April 7th, 2022 at 1:21 pm
Commented on: 211228

after one day rest; midday

wu: bike, balance board

skill: upload, accessory

wod: cf total

3x1 max bsq 100 - 115 (npb* + 5 kg) - x

3x1 max spr 52,5 - 57,5 (npb + 5,5 kg) - x

3x1 max dl 140 - 142,5 (npb + 12,5 kg) - x

total: 315 (npb + 23 kg)

post: walk, stretch, accessory, bike

* new personal best compared to September 15th, 2021; no mixed grip dl this time

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Morgan Greene
January 25th, 2022 at 10:06 pm
Commented on: 211228





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Leonel Manzilla
January 22nd, 2022 at 5:07 am
Commented on: 211228

Last one




made a mistake writing my Bs so I don't know

But This one is for sure

405 current pr

155 current pr

465 current pr

Did all of my prs

Male 24y175cm86kg

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Mario Cruz
January 14th, 2022 at 2:25 am
Commented on: 211228


BS 255

ShP 130

DL 325


BS 270

ShP 140

DL 355


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Jeffrey Howard
January 9th, 2022 at 10:02 pm
Commented on: 211228


CrossFit AFK

895lb (360lb-125lb-410lb. Back squat and deadlift are all time PR's, 130 was my last all time PR for press, tried 135lb today and didn't press it very high.)

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Ralph Keeley
January 3rd, 2022 at 1:19 am
Commented on: 211228


Back squat: 330

Shoulder press: 165

Deadlift: 405

Total: 900

First time totaling 900 in a few years (325/175/425; 920 lb.).

Deo gratias

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Christian Simpson
January 1st, 2022 at 1:26 am
Commented on: 211228

Today: 315pr/155/355 = 825#

8/4/21: 275/145/345 = 765#

10/19/20: 305/155/370 = 830#

6/21/20: 285/150/345 = 780#

1/20/20: 245/125/300 = 670#

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Sam Meixell
December 31st, 2021 at 4:54 pm
Commented on: 211228

Back Squat - 275 (PR)

Shoulder Press - 135

Deadlift - 295

TOTAL = 705

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Randy Crooker
December 31st, 2021 at 12:58 am
Commented on: 211228

Squat: 225lbs

press: 135lbs

deadlift: 325lbs

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Anton Gross
December 30th, 2021 at 5:11 am
Commented on: 211228

M/ 47/ 137 lbs/ 5’-6”

As Rx:

I used a bunch of sets as I never try singles and haven’t been going heavy lately. I prefer to work on sets of 5.

Squat (285): (2.08 xBW)

started using banded low box pause squats x 5, then went into 3s and then singles. 285 lbs Squat. May have been able to go heavier but have a nagging lower back pain and didn’t want to further injur it.

Press: (155): (1.14 BW)

I started with 95 x5 then went a bit heavier and after 135 started with singles. I may have slightly dipped a little on last round.

DL (385): (2.82 BW)

I had to use a hex bar as there were a bunch of guys doing DL around me and that was my only option. 405 almost came up but not today.

Total of 6.04 BW (825 Total).

Not too bad but I should train heavier and be able to get to 7x, but I was happy enough with it.

used a belt for first time in a long time and I never do singles. So I’m not ready to really explode and fire off a single correctly, but overall I was happy.

lots of snowboarding yesterday and running my dog every day long in the woods, plus lots of work on my half bath renovation project and I used solid form as I was nursing a lower back pull so I was kind of cautious.

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Matt Jones
December 30th, 2021 at 12:42 am
Commented on: 211228





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Fabian Delaflor
December 29th, 2021 at 3:15 pm
Commented on: 211228

Back squat


shoulder press




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Brian Louchis
December 29th, 2021 at 5:03 am
Commented on: 211228

730 Rx

265-150-315 ran out of weight

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Ruiqin Huang
December 29th, 2021 at 4:13 am
Commented on: 211228


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James Gentile
December 29th, 2021 at 3:11 am
Commented on: 211228

Back Squat - 300

Shoulder Press - 155

Deadlift - 375


285, 155, 310 at the home gym with limitations on plates 210804, so the increase isnt entirely warranted!

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Lincoln Kerger
December 29th, 2021 at 1:13 am
Commented on: 211228

Technique day with a little bit of testing my back out some more. 5-10 reps each:

Back Squat from 65-135#

Shoulder Press from 45-95#

Dead Lift from 135-165#

No pain and form felt good for each, so a win despite the lower weights.

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Sam K
December 28th, 2021 at 11:05 pm
Commented on: 211228

Steel weights from ground (other than squats) with a head cold 🤧

Squat, 315 lbs + Strict Shoulder Press, 185 lbs + Deadlift, 435 lbs = 935lbs


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Thomas Aug
December 28th, 2021 at 10:57 pm
Commented on: 211228


BS 3,3,3,3,3

255, 275, 295, 315, 295

got 2 @ 315 and maybe could have done 3, spotter or safety bar, so didn’t want to risk it.

then did 122122

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Mike Andridge
December 28th, 2021 at 9:55 pm
Commented on: 211228

BS 250#

SP 145#

DL 275#


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Damien Leroux
December 28th, 2021 at 9:03 pm
Commented on: 211228

CrossFit Total = 361kg

Back squat, 1 rep 123 v -126 v- 129 v

Shoulder press, 1 rep 64 v- 67 v - 69 x

Deadlift, 1 rep 156 v - 159 v- 165 v

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YooSik Kim
December 28th, 2021 at 9:02 pm
Commented on: 211228

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg


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Joe Conradi
December 28th, 2021 at 8:59 pm
Commented on: 211228

7 rounds with 2x70#DBs:

2 arnold press

6 DL

4 front squat

(worked on form)

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Aj Hanson
December 28th, 2021 at 8:52 pm
Commented on: 211228

Back squat 285

push press 155

deadlift 405


b 255

P 95

D 255

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Antonio Alves
December 28th, 2021 at 8:52 pm
Commented on: 211228

Limited to a 25 kg bar and 2x 15 kg DB, so I did:


5x 1-minute AMRAP sets of:

Back squats

Shoulder press

DB deadlifts

2' rest between sets


B/ Squats - 11/11/13/13/14 = 62

S/ Presses - 11/10/10/7/8 = 46

Deadlifts - 21/22/22/23/23 = 110


No time for more today

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Luke Rodina
December 28th, 2021 at 8:49 pm
Commented on: 211228

275, 125, 405 = 805

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Mark Yates
December 28th, 2021 at 7:53 pm
Commented on: 211228

275, 115, 305. Total 695.

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David Whiteman
December 28th, 2021 at 7:09 pm
Commented on: The Back Squat

Might be the difference between a high bar vs. low bar squat. In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.

Check out this site below for more in depth insights between the two.

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David Whiteman
December 28th, 2021 at 7:04 pm
Commented on: 211228


CrossFit Total = 710#

BS: 265

SP: 110

DL: 335

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Charlie Pokorny
December 28th, 2021 at 5:41 pm
Commented on: 211228


325 - 185 - 430

Pretty far off PR from 210804 of 1000-lbs (345-195-460)

Last 3 months have focused on mobility and losing a few pounds which has helped conditioning but strength not so much.


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Jim Rix
December 28th, 2021 at 5:07 pm
Commented on: 211228

Subbed 15 min AMRAP

500m row

15 BW deadlift (155#)

4 rounds


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Coastie Nick
December 28th, 2021 at 4:02 pm
Commented on: 211228

Squat: 315#

Sh. Press: 140#

DL: 435#

Total: 890#

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Daniel Robinson
December 28th, 2021 at 3:59 pm
Commented on: 211228

BS: 215

SP: 160

DL: 315

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Michael Arko
December 28th, 2021 at 2:47 pm
Commented on: 211228

squat 220

press 115

deadlift 260

These were all below my PRs. I set a 10-minute clock for each exercise and gradually worked up until either the clock expires or I fail 3x. I failed presses above 115 and the clock ran out on the other 2. I also rowed 2000m before starting the WOD.

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Christian Palomino
December 28th, 2021 at 2:00 pm
Commented on: 211228

No me fue tan mal tras una semana sin entrenar

Back squta 315lbs

Shoulder press 130lbs

Deadlift 355lbs

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Charles Meyers
December 28th, 2021 at 1:58 pm
Commented on: 211228

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

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Chris Sinagoga
December 28th, 2021 at 3:01 am
Commented on: 211228

Champions Club Scaling Notes


Nothing to rant about


Short and heavy. High output followed by a long rest. Squatting with heavy weight in two different ways, one more of an emphasis on pushing, and pushing overhead with heavy weight. More strength than skill.


I am experienced enough to know how to "game" the lifts and set up a plan for what weights to hit on which attempt.


Do I have enough time to dedicate to truly give honest 1 rep max attempts at 3 lifts?


Pick one lift and do a regular max effort format.


Pick one weight to practice at for each lift, set a timer to a half hour, and rotate between lifts. Rest as needed.


Technique scale, but do a short sprint or burpee set before each lifting set, using fatigue to make the weight feel heavier.


Basketball instead, 3 attempts at going for the best consecutive streak at midrange. Shooting a basketball is really a push press of sorts, so I can kind of count this as one of the CrossFit Total lifts.


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Steven Thunander
December 28th, 2021 at 2:59 am
Commented on: 211228

Globo scale: For this, it is strongly recommended to find a gym with the proper equipment and follow the scaling recommendations if needed. Most globos will have a barbell, rack and plates. If you are using iron plates today use spotter arms in a rack or a spotter for the squats, and the rack for the press. If needed lay down mats to lessen the noise on the deadlifts. If you are in Planet Fitness, hotel, or a similar gym (or only have dumbbells), load up the Smith Machine (yes I know) or work up to a heavy dumbbells front squat, strict dumbbell shoulder press, and dumbbell deadlift. If you max out the dumbbells, go for max reps of the movements with good form.

Busy gym: Just hog the rack or platform today.

Bodyweight/equipmentless subs: warmup then perform three sets of max weighted pistols, strict HSPUs , and banded good mornings or supermans, (or try to deadlift your car or some odd object, safety first). Scale as needed. Finish off with some short intense sprints.

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Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat

I don't know how he keeps his torso so vertical. I think I'm way further forward when I don bs, esp. heavier ones.

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Max Guida
January 19th, 2019 at 9:17 pm
Commented on: The Shoulder Press

My god, I never knew how bad my form was until I watched this video and gave it try. I'm pretty sure 95% of my body was pushed ahead of the bar. Tried using proper form with an empty bar and quickly felt the difference in my whole body.

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Brittney Saline
January 9th, 2019 at 2:23 am
Commented on: The Deadlift

Some people call the deadlift dangerous. Think those people will ever need to pick something up off the ground? It's dangerous NOT to train the deadlift.

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Rory Mckernan
January 9th, 2019 at 11:38 pm

Once upon a time it was called the Health Lift, true story. It was a lot harder to villainize back then, I'm guessing.

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Louis Cypher
February 4th, 2019 at 2:45 pm

Rory McKernan. No it wasn't. Do you have a citation for that?

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Matthew Swift
May 6th, 2019 at 4:57 pm

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Aidan Foley
January 12th, 2021 at 5:53 pm

The only dangerous dead is the turtle-back deads. It's not only painful, but also painful to watch.

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Dennis Garrett
April 10th, 2023 at 2:38 am

Gutsy move, Louis! I don't normally think of Rory McKernan as the type of person to go spouting off CrossFit knowledge without any backing! I hope that you enjoyed the article that Matthew shared.

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Dennis Garrett
April 10th, 2023 at 2:38 am

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