There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Thursday, December 31, 2015

Thursday 31, Decmeber 2015

Warm up:

6 min AMRAP
25 double unders
15 KB swings - light
10 air squats

Right into

4 min AMRAP
10 push ups
10 pull ups
10 sit ups

Day 2 of the Pull up program

3x 5 reps of chest to bar chin ups with a 6 second negative

2 minute rest

2x max reps pull ups with 5 second negative

2 minute rest

2x max hold chin ups 30+ second

Metcon:

31 of each of the following except for the row/run 310 meters fo that
HSPU
Ab mat sit ups
Push ups
Pull ups
Y - whY not box jumps

N - kNees to elbows
Evil wheels
W - floor Wipers

Y - whY not burpees
Everyone rows
All do KB swings
R - jump Rope
Squats goblet

Wednesday, December 30, 2015

Wednesday 30, December 2015

Warm up:

6 min AMRAP
25 double unders
15 KB swings - light
10 air squats

Right into

4 min AMRAP
10 push ups
10 pull ups
10 sit ups

Strength:

Floor Press

Pyramid

5-10-15-10-5-10-15

5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle

After each set of floor press you will do

10 diamond push ups - so 7 sets of 10

Metcon:

Barbell Wednesday

21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts

Tuesday, December 29, 2015

Tuesday 29, December 2015

Warm up:

6 min AMRAP
25 double unders
15 KB swings - light
10 air squats

Right into

4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:


 Day 1 Pull up Progression

 2x (Always Strict)

Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Medium grip pull ups max reps
Same as above

Rest 2 minutes

Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Narrow grip chin ups max reps
Same as above

Strength:

Back squats

12-10-8 warm up

5-5-5-5-5 at 85% of your 1 rep max

Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count

Metcon:

4x
15 push press
75 double unders

Monday, December 28, 2015

New Years Schedule 2015

New Years Eve -

Normal schedule except for NO PM CLASS

New Years Day -

CLOSED
Saturday - back to normal

EFFECTIVE Sunday the 3rd of January we are NO longer having class - please be advised, and sorry for any inconvenience this may of caused. Coaches need a day off too :-)

Monday 28, December 2015

Warm up:

6 min AMRAP
25 double unders
15 KB swings - light
10 air squats

Right into

4 min AMRAP
10 push ups
10 pull ups
10 sit ups

Skill:

Not today we have a new Hero WOD :-(

Strength:

So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys

Strict press
12-10-8 warm up

5-5-5-5-5 @85% of your 1 rep max

Super set your work sets with dumbbell or kettlebell lateral flys 15 reps

Metcon:

Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.

HERO-BradHarper_th.jpg

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

December 24, 2015

Class time 9am today, doors close at 11am

12 Days of CrossFit or Christmas is performed today

1 deadlift
2 bar muscle ups
3 hang cleans
4 HSPU
5 front squats
6 burpees
7 back squats
8 push ups
9 GHD sit ups
10 thrusters
11 pull ups
12 push press

60/42.5kg

Merry Christmas to everyone!

We are closed tomorrow, but back to it Saturday 9am

Wednesday 23, December 2015

Warm up:

3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:

Day 2 of the Pull up program

3x 5 reps of chest to bar chin ups with a 6 second negative

2 minute rest

2x max reps pull ups with 5 second negative

2 minute rest

2x max hold chin ups 30+ second

Strength:

Back squats

12-10-8 warm up

6-6-6-6 @ 80% of your 1 rep max

all 7 sets above are to be super set with KB deck squats - 10 reps

Metcon:

Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA

"Indy"

You have 12 minutes to complete 5 rounds of

5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups

If you are unable to do your 5 rounds you have a penalty of

30 wallballs unbroken 20/16lbs

Tuesday 22, December 2015

Warm up:

3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk

Skill:

Tabata knees 2 elbow

Strength:

Bench press

12-10-8 warm up

6-6-6-6 @ 80% of your 1 rep max

Super Set all 7 sets with

15 reps of HEAVY dumbbell lat pull overs

Metcon:

Chain of Pain week 2

A second week would evolve to:
 
Swing
Snatch
Swing
Clean
Press
 
The second swing after the snatch builds the next link to the chain. Feel free to set the chain up in any order you wish. Simply make sure that one exercise flows smoothly into the next.

Monday 21, December 2015

Warm up:

3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk


Skill:

Day 1 Pull up Progression

 2x (Always Strict)

Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Medium grip pull ups max reps
Same as above

Rest 2 minutes

Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Narrow grip chin ups max reps
Same as above

Strength:

Max effort Defecit deadlifts - 2 rep

20 minutes to find max

Metcon:

New Hero WOD

Tuesday 151208

T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.
Hero-Michael-Simpson_th.jpg
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

Friday, December 18, 2015

Friday 18, December 2015

Warm up:

3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups

Skill:

Toes 2 bar 10 minutes

Strength:

Strict press

12-10-8 warm up

8-8-8 at 75% of your 1 rep max

Super set with

Bulgarian split squats 15 each side (you are doing 12 sets or 6 sets to each leg of 15 reps)

Metcon:

Chain of Pain

4x 10 reps - should be double KB's

Swing minimum weight for men is 16kg and 12kg for woman
Snatch
Clean
Press
 
In that order. That is your first rep. You would immediately enter into your second rep by going directly back to swings after the last set’s press.
 
A set is 10 total reps.
 
No title of a workout has ever lived up to its name like this one. I’ve come up with dozens of routines: Hells Bells, FML, and Helter Skelter to name a few. The former athletes of mine who are reading this right now will feel a cold chill run up their spine just hearing those names. But nothing has had more impact than my beloved Chain of Pain.
 
In February of 2006 I took the job of San Jose State football strength coach. The team had been marred with mediocre outcomes for decades and was searching for an identity. Dick Tomey had taken the job in 2005 and was starting the epic turnaround for the Spartans.
 
Walking into the position, I knew we needed to develop a program that would facilitate the usual needs of a Division I football program. But we also needed something extra that would take a group of relatively undisciplined kids and help galvanize them through hard work. Since I was a kettlebell guy, I intended to create a gruesome program that would leave a standing mark on the team.
 
There aren't many kettlebell workouts more gruesome than the Chain of Pain.
 
The Chain of Pain is a series of double kettlebell exercises that transition from one move to the next, creating the “chain.” The idea is to layer in volume progressively over a series of weeks. In the end, the idea is to have a long chain. Since 2006, we have introduced this workout to a multitude of teams (especially those who need a kick in the ass). 

Thursday, December 17, 2015

Thursday 17, Decmeber 2015

Warm up:

3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:

Day 2 of the Pull up program

3x 5 reps of chest to bar chin ups with a 6 second negative

2 minute rest

2x max reps pull ups with 5 second negative

2 minute rest

2x max hold chin ups 30+ second

Strength:

Bench press

Warm up
12-10-8

then
8-8-8 at 75% of your 1 rep max

each set above is super set with
Floor press 20 reps (so you are doing 120 floor press)

Metcon:

"Pull Ups and Pain"

You may think that you’re a skilled practitioner of the kip. But this routine, which features five different versions of the time-honored pull-up, tests not only your technical acumen but also your pure ability to generate power. “You really just have to concentrate on the pull-ups,” says Becca (Voigt) Miller, CF-L1, owner and head coach of  CrossFit Training Yard. “Every round, it gets harder. Even those kipping pull-ups are hard at the end because you’re smoked.”

The Workout

  • 5 Rounds for Time:
  • 5 Ring Dips
  • 200-Meter Run
  • 10 Pull-Ups on Pull-Up Ladder

Pull-Up Ladder

  • Round 1: Weighted*, full range of motion
  • Round 2: Weighted*, kipping
  • Round 3: Bodyweight, full range of motion
  • Round 4: Kipping, chest-to-bar
  • Round 5: Kipping, standard
* “I recommend 40 pounds of weight for the men and 20 to 25 for the women, but you can scale it according to your own experience,” Voigt says. “Just lock it securely between your feet and you’ll be fine. Beginners can use bands, if necessary.”

Degree Of Difficulty

  • Technical: 8.5
  • Metabolic: 9.0
  • Volume: 5.5
  • OVERALL: 7.67 (out of 10)

Classifier

  • Firebreather: 10 minutes or less
  • Excellent: 10:01 to 12 minutes
  • Good: 12:01 to 16 minutes
  • Fair: 16 minutes or more

Coach Says:

  1. Ring Right “If you’re new to the rings, I’d recommend using parallel bars or just holding yourself at the top of the rings for five seconds. If you’re more advanced, you can jump up and do a slow negative five times. But you should work toward five full ring dips.”
  2. Run = Rest “With this workout, the run is a time to regroup and prepare for those pull-ups while keeping your heart rate up. Still, you should take it as fast as you can.”
  3. Divide, Conquer “This workout goes in smaller chunks. It’s not like you’re at one place for 20 minutes. Take each segment of each round as its own separate event.”
  4. Kip Tip “Near the end, you have to focus on using your hips more on the kip. When you fatigue, the tendency is to use your arms more. So be aware of that and drive your hips up on every pull-up.”

Wednesday 16, December 2015

Warm up:

3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:

50 v-twist weighted to each side

Strength:

Get prepared for the WOD in true form for our Barbell Wednesdays!

"The Hulk + 5 minutes"

20 minute AMRAP + 5 more minutes

5 deadlifts 50/35kg
5 hang cleans
5 front squats
5 push press
5 back squats

*same weight for all lifts - move fast, efficient and solid

Tuesday 15, December 2015

Warm up:

3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups

Skill:

Day 1 Pull up Progression

 2x (Always Strict)

Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Medium grip pull ups max reps
Same as above

Rest 2 minutes

Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Narrow grip chin ups max reps
Same as above

Strength:

Deadlifts
12-10-8 warm up

8-8-8 at 75% of your max

Each of the above is super set with

15 good mornings, bar or banded (6 sets, 1 for each warm up and work set)

Metcon:

4x
21 box jumps 24/20in
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees

Monday 14, December 2015

Warm up:

3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups

Skill:

50 KB wind mills AHAP - 25 each side

Strength:

Max effort squat clean

Don't care what you choose, 1 rep, 3 rep, 20 reps just make it a max effort and make it hard

Metcon:

5x
12 rack lunges 60/40kg
14 push press
26 evil wheels

HAPPY BIRTHDAY ADRIENNE!!!!!

Saturday 12, December 2015

Usually don't post these days, but this one was worth it!

Pain Storm

400m run
50 back squats
50 front squats
50 overhead squats

400m run
50 strict press
50 push press
50 push jerk

400m run
50 power cleans
50 snatch
50 burpees
400m run

Friday 11, December 2015

Warm up:

As a group

400m run
then as partners
Shoulder stretch
Back stretch
Lunge stretch

Skill:

Day 2 of the Pull up program

3x 5 reps of chest to bar chin ups with a 6 second negative

2 minute rest

2x max reps pull ups with 5 second negative

2 minute rest

2x max hold chin ups 30+ second


Strength:

Front squats

3-3-3-3-3-3

Thursday 10, December 2015

Warm up:

Same partner warm up as the rest of the week - keep moving as a group

Skill:

10 minutes glute ham leg raise

Strength:

Hang snatch
12x2

Metcon:

12 minute EMOM

3 burpees
3 G2OH 55/42.5kg

Wednesday, December 9, 2015

Wednesday 9, December 2015

Warm up:

As a GROUP

400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side

Skill:

Day 1 of PULL UP Progression

2x (Always Strict)

Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Medium grip pull ups max reps
Same as above

Rest 2 minutes

Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Narrow grip chin ups max reps
Same as above

Strength:

Review weights, moves and get set up for the Metcon...

Metcon:

Barbell Wednesday is in the House

"Linda" aka 3 Bars of Death

Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight

Tuesday, December 8, 2015

Tuesday 8, December 2015

Warm up:

As a GROUP

400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side

Skill:

10 minutes pistol squats - add some weight peeps

Strength:

Strict Press
12-10-8 warm up

8-8-8-8 at 70% super set with
30-45 second handstand hold

Metcon:

10 min AMRAP

5 pull ups
10 ring dips
15 plyo push ups

Monday 7, December 2015

Warm up:

As a GROUP

400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side

Skill:

8 minutes GHD sit up work including instruction - No more than 50 reps

Strength:

Well it is Max Effort Monday, but with this move I feel like we will have a lot of people done after 2 reps, so we are going with MAX REP Monday

1 and 1/2 Back squats
5-5-5-5-5-5-5-5 yes that is 8 sets of 5 at 60% of your 1 rep max back squat

a 1 and 1/2 is

Squat
Come up half way
Squat back in the hole
All the way up

THIS EQUALS 1 REP

Metcon:

Partner WOD:

18 minutes Total

3 minutes MAX effort row
3 minutes wall sit
3 minutes MAX effort row
3 minutes wall balls 20/16lb
3 minutes Max effort row
3 minutes 3rd World Squat

Each person will do this whole rotation

Sunday, December 6, 2015

Friday 4, December 2015

Warm up:

Last day for this week :-)

Skill:

5 minute STRICT pull up challenge
****AT least 1 strict pull up every 15 seconds for the 5 minutes

Strength:

Hang cleans - MOVE TO BELOW THE KNEES

3-3-3-3-3-3

then

Hang snatch - small dip and drive

2-2-2-2-2

Metcon:

Snake Eyes - always adds up to 11

Man makers 35/25lb dumbbells each hand
Ab mat sit ups

Friday, December 4, 2015

Thursday 3, December 2015


 Warm up:

3x 30 second each move

Bend and twist
Jump rope
Air squat
PVC pass throughs

Skill:

3 minutes max effort strict CHIN ups

Strength:

Deadlifts

12-10-8 warm up

then

10-10-10 at 65% of your 1 rep max super set with

15 each round of straight leg deadlifts at 60/40kg

Metcon:

Happy Birthday SURI!!!!

12x

3 power cleans 70/50kg
2 front squats
4 box jumps 30/24in

Wednesday, December 2, 2015

Wednesday 2, December 2015

Warm up:

Yeap I know its the same :-)

Skill:

3 minute pull up test WIDE grip STRICT

Strength:

Strict press

Warm up:

12-10-8 at 45/50/55% respectively

then as with yesterday you will be super setting a movement immediately after your sets of strict press

10-10-10 at 65% of your new 1 rep max

Each set of 10 is IMMEDIATELY followed with

15 push press at the same weight

Metcon:

"Annie Lunges"

50-40-30-20-10

Double unders
GHD sit ups

after each round of BOTH movements you will then do

25-20-15-10-5

Lunges


Tuesday 1, December 2015

Warm up:

3x30 second

Bend and twist
Jump rope
Air squat
PVC dislocates

Skill:

If you did not do Monday, this is what you are doing today
If you did Monday, you are doing

"Cliff Hanger"

3 rounds of the following with ample rest between

The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.

If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).

Strength:

Back squats Super Set with Weighted jump squats (bar on back)

Warm up:

12-10-8 at 45/50/55% respectively of your 1 rep max

then

10-10-10 at 65% of your new 1 rep max

IMMEDIATELY following every set of 10 back squats you will do

15 weighted jump squats - FOCUS on exploding out of the hole

Metcon:

12 min AMRAP

Increase the number of thrusters and burpees by 3 every round

3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.

Monday 30, November 2015

Start of a new week, almost a new month, a new pull up goal, and a new strength cycle!!!

Warm up:

3x 30 second each move

Bend and twist
Jump rope
Air squat
PVC pass throughs

Skill:

1 minute STRICT pull ups - KNOW this score

If you use a band, it needs to be the LIGHTEST band

Strength:

Bench press

Warm up:

12-10-8 at 45,50,55%

then

10-10-10 at 65% of your 1 rep max

Metcon:

Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.
HERO-MattXfitPic_th.jpg
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

Friday 27, November 2015

OPEN GYM - yayaayayayayayaya

Get in here and work on some skills, lifts, or get a quick metcon in. Your choice!

Thursday 26, November 2015

Today in honor of the holiday we do a nice little workout so you don't feel so bad for all the delicious food and drink you will be partaking in for the next few days (if you are anything like me)

Turkey Twins

 2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes

HAPPY TURKEY DAY!!!!

See you tomorrow for open gym if you are not in a food coma still

Wednesday 25, November 2015

SCHEDULE FOR THIS WEEK

Monday - Wednesday = Normal schedule

Thursday = 9am class ONLY

Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR

Back to normal Saturday

MAX WEEKKKKKKK!!!!!

Warm up:

1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side

Skill:

3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate

Strength:

CrossFit Total

The CrossFit Total

By Mark Rippetoe
December 01, 2006
PDF Article
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.