CrossFit Total is coming soon - Monday, November 24th, 2025
CrossFit Total is coming soon
If you’ve been in the gym lately, you’ve probably heard us mention CrossFit Total a few times, and you may hear it a couple more times as we get closer. When we hit single deadlifts last week, we reminded everyone that while the intent was heavy, it was not meant to be a PR day. Why?
Because CrossFit Total is coming, and that’s where you’ll want to save your absolute best lifts.
So let’s break down what CrossFit Total actually is, why we do it, and why it matters.
What is CrossFit Total?
CrossFit Total is a benchmark strength test made up of three lifts in one workout:
Back Squat
Shoulder Press
Deadlift
It’s a classic.
It’s foundational.
And for us, it’s something we test every December, a great way to finish the year strong (literally) and see just how far you’ve come.
In class, we dedicate 45 minutes of the hour to the Total. You get:
15 minutes for Back Squat
15 minutes for Shoulder Press
15 minutes for Deadlift
Done in that order. The goal….
Lift as heavy as you can safely and to standard. Your heaviest successful attempt for each lift is added together to form your “CrossFit Total.”
Standards matter, a Lot
CrossFit Total is only meaningful when the lifts are done properly. If you want an accurate test year after year, you must hit the standards:
Back Squat
Full depth
Hips clearly below parallel
Stand to full lockout at the top
No partials, no guessing the depth
Shoulder Press
Strict press
No leg movement, no dip, no drive
Full lockout overhead with a strong position
A strict press means strict
Deadlift
Stand the bar up fully
Shoulders behind the bar
Knees and hips locked out
No “soft knees,” no half finishes
Why do we emphasize this so strongly.
Because range of motion and standards are what make your numbers meaningful.
If you count a 200 lb “squat” that didn’t hit depth, and next year you hit a beautiful below parallel squat at 190 lbs, you’ll feel like you went backwards, even though you actually performed a better, more legitimate lift.
We want you to see true progress.
That only happens when the movement is honest.
Why CrossFit Total matters
Progress in CrossFit isn’t random.
It’s the result of consistent training, smart programming, and effort.
CrossFit Total gives you a clear snapshot of:
How much strength you’ve gained
Where you’ve improved
Where you may need more focus
And how your body is adapting to the training year round
It’s simple.
It’s raw.
And it’s one of the most fun and electric days of the year in our gym.
The energy is unmatched, athletes pushing themselves, cheering each other on, working toward big numbers, and celebrating huge wins, both big and small.
In summary
CrossFit Total =
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift
15 minutes per lift
It’s a test of strength, commitment, and consistency, and it’s a yearly tradition we love.
It’s coming up very soon.
Get ready to put in the work, trust your training, hit the standards, and enjoy one of the most exciting days on the CrossFit calendar.
Monday, November 24th, 2025
Focus:
Ski Erg
Groups of 4
3 Rounds
500m Ski
Rest while others ski
WOD:
4 Rounds For Time
2 Shuttle Runs 25 foot
16 DB Snatch 50/35
Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri