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Workout of the Day


CrossFit Total

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

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Compare to 211228.

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 220810


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Clint Michael
January 12th, 2023 at 1:25 pm
Commented on: 220810


Shoulder press-155


My back was too sore due to my job.

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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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Leonel Manzilla
November 16th, 2022 at 6:57 am
Commented on: 220810

405x3 BS, unexpected


445x2 DL wack AF but negative the 2nd rep

Otro día hice shoulder press: 1rm 70kg 155lb

Male Rx 175cm 24y

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Gregory Orsi
October 4th, 2022 at 9:05 am
Commented on: 220810




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Morgan Greene
September 6th, 2022 at 8:08 pm
Commented on: 220810





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Jeff Chalfant
August 31st, 2022 at 9:53 pm
Commented on: 220810

320+165+425= 910.

failed at 330-170-455…

Thought I’d done this more recently but I couldn’t find record of having done it in the past year. No PR’s. Deadlift weak today even in belt. Squat in shoes, wraps, belt and sans shoes. 165 press felt surprisingly good but hard. Got off balance at 170 and it threw me off.

“warmup” was 10 empty barbell good mornings, then build ups.


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Jeffrey Howard
August 27th, 2022 at 11:55 pm
Commented on: 220810


CrossFit AFK

915lb (335lb-355lb-380lb(PR) 5lb PR on back squat. 125lb-130lb miss-130lb matched current PR. 405lb-410lb miss-410lb miss, 5lb under current PR. Happy with this, my body was not feeling a heavy day, let alone the Total.)

Lesson Plan

On a 20ft lane, down and back


10sec. Arch hold

Power skips

20sec. Arch hold

Internal rotation skips

30sec. Arch hold

External rotation skips

40sec. Arch hold

High knees

10sec. Hollow hold

Butt kickers

20sec. Hollow hold

Broad jump

30sec. Hollow hold

Duck walk

40sec. Hollow hold

Specific Warm-up

Slow and controlled with a PVC

10 back squats

10 shoulder presses

10 deadlifts

Build-up/Workout of the day

5-4-3-2 reps


1-1-1 reps

Perform this for back squat, press, and deadlift


4-6 minutes Practice Planche Holds, floor or parallettes

-frog stand

-planche lean, pseudo from plank or feet on rower seat


-single leg


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Marlies Severyn
August 23rd, 2022 at 11:12 pm
Commented on: 220810

Did this instead of todays WOD (220823). Lotsa lightening in south central TX 😬


375 lbs total:

135# back squat/85# press/155# deadlift

Pretty happy with that actually

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Will Norris
August 16th, 2022 at 2:44 pm
Commented on: 220810

Age: 35



Back squat: 465

Shoulder Press: 235

Deadlift: 520

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James Tucker
August 14th, 2022 at 9:47 pm
Commented on: 220810

Haven't really been lifting for a minute, was focused on getting some better at running, so this was a solid test to see were I am at. Some losses, but not to bad.

BS: 335#

SP: 115#

DL: 355#

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Aaron Brumit
August 14th, 2022 at 4:56 pm
Commented on: 220810

BS: 215, SP: 115, DL: 255

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Alexandre Beaulieu
August 13th, 2022 at 3:01 pm
Commented on: 220810

BS: 355. Miss 365.

SP: 192. Miss 197

DL: 455. Miss 485

Total: 1002


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Ralph Keeley
August 12th, 2022 at 11:52 pm
Commented on: 220810


BS: 335

SP: 165

D: 385

Tot: 885

Deo gratias

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Hershel Praeger
August 12th, 2022 at 9:57 pm
Commented on: 220810

Back squat 215

Shoulder Press 130

Deadlift 315

=660 lbs total

Kinda frustrating this is a weakness [Strength] have plateaued for some time now..

Need to switch things around otherwise remaining stagnant..

truth is - don't focus enough on this aspect of fitness....ty HQ for exposing my weaknesses 🙄😏

Time to target them 🎯

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Steve Day
August 12th, 2022 at 4:38 pm
Commented on: 220810

Back Squat - 285lbs

Shoulder Press - 155lbs

Deadlift - 345lbs

Total 785lbs

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James Gentile
August 12th, 2022 at 3:51 pm
Commented on: 220810

completed 8/10. at the Y.

Back squat - 315lbs

Shoulder press - 165 lbs (PR)

Deadlift - 405 lbs

885 lbs total.

211228 - BS - 300, SP - 155, DL - 375 = 830 lbs

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Jon Abundis
August 12th, 2022 at 4:24 am
Commented on: 220810

Back Squat: 205 lb

Shoulder Press: 105 lb

Deadlift: 205 lb

*felt great, especially for my hurt knees*

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Tyler Hawkins
August 11th, 2022 at 4:17 am
Commented on: 220810

Back Squat 165

Shoulder Press 120

Deadlift 220

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Dezert Sky Kiddoo
August 11th, 2022 at 4:03 am
Commented on: 220810

835lb total, new PR!

BS = 305 PR

P = 135

DL = 395

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David Smith
August 11th, 2022 at 2:18 am
Commented on: 220810


165 (+20 lbs)

345 (+30 lbs)

From 201019:

Squat 295

dead 315

press 145

Happy with some improvements. Really bummed about my squat, frankly.

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Bryan Horsford
August 11th, 2022 at 2:06 am
Commented on: 220810

Age - 31

Height - 6’2

Weight - 210

425 back squat

175 strict press

465 deadlift

1065 total

I did this workout at home instead of at the gym…I only have 480 lbs of weight and I’d have to load a dirty bar (uneven) to go higher than 465. So my deadlift is lower than usual in my total but I’m happy with this coming back from a shoulder injury…this is about 85 percent of my best total post injury (shoulder from football years ago) so I’m stoked…

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Lincoln Kerger
August 11th, 2022 at 1:06 am
Commented on: 220810

Checked the box'ish today. Focused on technique and as trial for my back. Not doing 1RM for the time being.

Worked up to 5-7 reps each

BS 185#

SP 105#

DL 235#

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Sean Bowrin
August 11th, 2022 at 12:12 am
Commented on: 220810

Squat 325

Press 138

Deads none, back injury

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Jonathan Schafer
August 10th, 2022 at 10:49 pm
Commented on: 220810

790 total.

380 squat

225 strict press

185 deadlift (can’t do much due to back injury)

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Alex Ciasca
August 10th, 2022 at 10:30 pm
Commented on: 220810

955 total.

355 squat.

155 press.

445 deads.

970 is my PR. One day gonna hit that 1000 mark!


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Luis Oliveira
August 10th, 2022 at 8:50 pm
Commented on: 220810
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Antonio Alves
August 10th, 2022 at 8:35 pm
Commented on: 220810



5x 1-minute AMRAP sets of:

Back squats @ 25 kg bar

Shoulder press @ 25 kg bar

DB deadlifts @ 2x 15 kg DB

2' rest between sets

B/ Squats: 11/12/14/14/15 = 66 (compare to: 63)

S/ Presses: 11/9/9/8/6 = 43 (compare to: 46)

Deadlifts: 22/24/25/21/21 = 113 (compare to: 110)



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Kobe Breazeale
August 10th, 2022 at 4:53 pm
Commented on: 220810

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

BS - 170

SP - 105

DL - 230

Total - 505


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Brian Louchis
August 10th, 2022 at 4:39 pm
Commented on: 220810

778 PR by 3

BS - 270

SP - 153

DL - 355

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Jonathan Elmore
August 10th, 2022 at 3:38 pm
Commented on: 220810

Total 695: BS 255, SP 155, DL 285 Pr.

Wife 5ft. Body weight 86lb.

Total and first time maxing 200: BS 65, SP 35, DL 100

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Jim Rix
August 10th, 2022 at 3:32 pm
Commented on: 220810

Nice job, Mike. And you’re right…your gym, your rules!

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Jim Rix
August 10th, 2022 at 3:30 pm
Commented on: 220810

12 min AMRAP

12 kb swings, 53#

12 shoulder press, 65#

12 ring dips

4 rounds + 10 kb swings


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Tom Cuff
August 10th, 2022 at 1:59 pm
Commented on: 220810


125 press

185 squat

185 deadlift

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Douglas London
August 10th, 2022 at 1:22 pm
Commented on: 220810

275 kg | 92.5-52.5-130 kg

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John Clarke
August 10th, 2022 at 12:45 pm
Commented on: 220810

First real Total since (200120) - no squat stand in the garage:

BS - 210 (205)

SP - 110 (110)

DL - 320 (315)

640 (PR)

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Mike Andridge
August 10th, 2022 at 12:36 pm
Commented on: 220810

BS 255# ***

SP 150#*

DL 290#


*** Did BS yesterday and did some triples at 235# and a single at 255#

*SP ties pr for CF total from 2014, but technically I didn't do BS before hand---but it's my gym, and I'm taking it:)

compare to

BS 250#

SP 145#

DL 275#


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Nicole Christensen
August 10th, 2022 at 12:32 pm
Commented on: Workout Demo

Hell yea!! This is awesome Rena and Jesse!!

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Bert Trabing
August 10th, 2022 at 12:05 pm
Commented on: 220810




1,000lb Total

Back Squat-395

Shoulder Press-185


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Travis Shelton
August 10th, 2022 at 11:56 am
Commented on: 220810

Back Squat 315

Shoulder Press 185

Deadlift 345

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Joshua Brown
August 10th, 2022 at 7:21 am
Commented on: 220810

Squat 285

shoulder press 165

deadlift 315

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Chris Sinagoga
August 10th, 2022 at 2:03 am
Commented on: 220810

Champions Club Scaling Notes


Nothing to rant about today


Weightlifting. Single modality (kind of). A test of absolute strength, but with a little bit of strategy involved.






Pick one lift, do sets of 10+ reps


As is, go 7 seconds on the way up and 7 seconds on the way down of each lift


Do a short sprint or burpee set before each lift


Did a bunch* of sets of strict press at 135 between cleaning stuff

*by a bunch I mean some**

**by some I mean 5

Also pretty much skipped the entire 11 am session to play 2-on-2 with Owen, Chase, and Aaron. We ended 1-0***

***after a few warmup losses


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Christian Simpson
August 10th, 2022 at 1:28 am
Commented on: 220810

Today: 315/160/365 = 840#

12/28/21: 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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Charles Meyers
August 10th, 2022 at 1:12 am
Commented on: 220810

Back squat, 1 rep 315 lbs

Shoulder press, 1 rep 160 lbs

Deadlift, 1 rep 325 lbs

Total 800 lbs

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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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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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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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