The Total Is Coming! Here Are Your Keys To Success

It's the most wonderful time of year, again - CrossFit Total time! This Saturday, athletes at both Aevitas Fitness locations will be testing the strength they've been working so hard to build over the past year. And we can't wait to see the results!

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What Is The CrossFit Total?

The CrossFit Total is a test of strength using three of the major lifts we see in CrossFit - The Deadlift, Back Squat, and Strict Press. The Total is meant to be a test of strength, not necessarily metabolic engine, speed, endurance, coordination, accuracy, or any of the other components of fitness we work on within the CrossFit programming. We do test those components using other Benchmark workouts throughout the year.

The Total is about achieving a maximum possible load in the three strength movements. Granted, there are some limitations that will also tax you, as we complete all of these lifts within the one-hour class time. So there's a little metabolic fatigue in there as well ;-)

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Why Do We Do The Total At Aevitas?

We do all sorts of Benchmark workouts at Aevitas Fitness throughout the year to test various aspects of our current fitness level. The CrossFit Total is one such benchmark.  We believe holding this test annually has several benefits.

First, for any new-er athletes, completing the Total is a great way to put a stake in the ground on your current strength. By completing a 1 Rep Max of these lifts, and recording it in the Aevitas app, you're able to more accurately choose what loads to use in future workouts, therefore maximizing the potential of each training day!

For established athletes, benchmarks like the Total are a great way to see the work you do day in and day out going towards improvements in fitness. You might feel stronger year-over-year, and you might feel like you're stuck, or even moving backwards at times.  The Total is a great way to objectively see how your strength this year stacks up against previous years.

It's not always about increasing each lift, either. Say, for instance, in 2025 you suffered an injury that affected your knee. Your Back Squat number this year might be down from last year's because you've had to focus on healing and rebuilding instead of adding strength.  However, your Deadlift might be unaffected, and your upper body strength might have even gone up, allowing you to Strict Press more this year. Your Total score will show that even with some setbacks, we can still be improving and holding onto our strength and fitness.

Plus, we can't ignore that lifting heavy with a bunch of your friends is just, well, FUN! There's something magical about a good heavy day in the gym that just feeds your soul.  At least we think so!

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How To Get Your Best Total Yet!

Ok, so by now we hope you're absolutely PUMPED (like we are!) for the Total on Saturday! How do you make the most of it? Read our top tips below!

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Solid Foundations = Solid Performance

This is no quick-tip, but we *should all know that how we treat our body outside of the gym is just as important as what we do inside the gym.  Hopefully, you are already  working towards a solid foundation of sleep, recovery, and proper fueling. If not - start!

• Get to bed at a reasonable time instead of bingeing that new fun show or scrolling endlessly
• Drink plenty of WATER throughout your day, every day!
• Fuel throughout your day with plenty of protein, unprocessed carbs, and healthy fats!

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Set the Stage

If you've been hitting the strength sessions at the gym for any amount of time, you know that a huge focus in these lifts (and really, in anything we do) is maintaining a solid bracing throughout your body.  While each lift requires a different setup, the following reminders can be used for all of them!

• Before each lift - take a deep breath into the belly, then push out creating lots of solid pressure in your trunk
• Set your weight in the mid-foot. No tippy-toes, and no falling backward. Your feet are your roots and we want them securely planted into the ground
• Breathe out during the exertion OR at the completion of the lift. This is your choice, but a well-timed exhale can make a big difference in these big lifts! Practice each method at sub-maximal weights to see which works best for you

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Hot Tips!

Want that little bit of extra?! Here are some of our favorite "pro tips" on how to get the absolute most out of each of these lifts:

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Deadlift

• Squeeze your armpits down.  In your setup position, imagine you have two winning lottery tickets under your armpits. Clamp down on those tickets to tighten up!
• Go SLOW.  Trying to rip the bar off the ground will do nothing but shock your setup and could cause you to lose tension in the midline. Slowly "peel" the weight off of the ground
• Once you get to the knees, focus on squeezing your glutes - NOT pulling your chest up. The legs are the big movers here, let them lead!

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Back Squat

• Pull your elbows down when you set up on the bar.  This will clamp the bar to your body and help you maintain a solid midline
• "Grab" the ground with your feet! Before you squat, create as strong of a base as possible by squeezing the earth beneath you with your feet!
• Push the ground down! As you stand up, prioritize those big muscles (aka, your legs) by imagining the ground pushing down underneath you, rather than the bar pushing up.

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Strict Press

• Get a grip! A solid grip on the barbell before un-racking will allow you to find a good starting position, ultimately leading to a better press
• "Pinch a penny" between your cheeks ;-) This will help you maintain a supportive midline throughout the lift
• Kuckles up! As you raise the bar over your head, think about getting your knuckles to the ceiling. This will help you maintain a straighter (and stronger) wrist position

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We hope at least some of these tips come in handy as you tackle the CrossFit Total benchmark this weekend. Best of luck, athletes! We can't wait to see all of your PRs!