The Other Total - Wednesday, December 17th, 2025
The Other Total
It’s another heavy day inside CFI, and one that will challenge strength, skill, stability and confidence under the bar.
While the original CrossFit Total focuses on the back squat, deadlift and shoulder press, The Other Total shifts the spotlight to three different lifts:
1RM Bench Press
1RM Clean
1RM Overhead Squat
Like CrossFit Total, you have 15 mins per lift and lifts are performed in this order.
Each lift tells us something unique about your strength and movement, and together they give a fuller picture of your overall athletic capacity.
Let’s break down each piece and what we look for in terms of movement standards.
1. Bench Press – 1RM
The bench press tests raw upper body strength, chest, shoulders, and triceps, and your ability to stay tight and controlled under load.
Movement Standards:
Full lockout at the top
Controlled lower
Bar touches the chest
Thumbs wrap around the bar
No “hips lifting” off the bench
Feet stay planted on the ground
Keeping tension through the entire lift is key. Your bench tells us a lot about pressing strength and stability in your upper body.
2. Clean – 1RM
The clean is a staple of CrossFit: powerful, fast and technical. It’s a combination of strength, speed, timing and confidence.
Movement Standards:
Bar starts on the floor
Bar is lifted in one motion to the shoulders
You must catch the bar in a front rack position
Elbows must finish clearly in front of the bar
Full standing position to complete the rep
This lift is all about power generation and positioning. It’s also the lift that reveals whether your mind and your body are communicating well under heavy load, and when the technique clicks, it feels incredible.
3. Overhead Squat – 1RM
The overhead squat may be the most demanding position in CrossFit. It requires:
Mobility
Stability
Balance
Coordination
Strength
Confidence
You can’t hide weaknesses in an overhead squat, which is exactly why it’s such a good measure.
Movement Standards:
Bar pressed or jerked overhead and locked out
Full squat below parallel
Bar stays over the midline of the body
Full standing position to finish
This lift exposes any mobility limitations or stability gaps, but it also rewards athletes who have put in the time to build strong shoulders, hips and core control.
The Other CrossFit Total isn’t just a test of strength, it’s a test of positional integrity, technique and movement quality. Each lift challenges a different area of your training:
Bench: raw upper body strength
Clean: power and athleticism
OHS: mobility, control and stability
Heavy days like this are important in CrossFit. They show us where you’re strong, where you’ve improved and where you still have room to grow. They help develop confidence under load and give you a benchmark to look back on later.
Challenge yourself. Stay safe, but push the weights where you can safely.
Enjoy lifting heavy today.
Trust your training, move well and have fun chasing down those PRs. And if you’ve been with us long enough, you know we’ll keep saying it:
Write. It. Down.
Wednesday, December 17th, 2025
WOD:
The Other Total
1 RM Bench Press
1RM Clean
1 RM OHS
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