5 Tips to Prepare for the CrossFit Total
Post by Coach Dylan Snyder
The CrossFit Total is one of the simplest—and toughest—tests in CrossFit. It’s all about max strength across three lifts: the shoulder press, back squat, and deadlift.
No fancy workouts. No conditioning. Just you and the barbell.
As the CrossFit Total approaches, here are five key tips to help you show up ready and perform at your best.
1. Prioritize Sleep
If there’s one thing you focus on this week, make it sleep.
This is where your body actually recovers and gets stronger. The work you put in during training only pays off if you allow your body time to adapt.
Aim for:
7–8 hours of sleep per night
Consistent bedtime and wake-up schedule
We know life gets busy—but even small improvements in sleep can make a noticeable difference in your strength and energy.
2. Hydrate (More Than You Think You Need)
This is one of the simplest changes you can make—and one of the most effective.
Proper hydration helps:
Improve performance
Support recovery
Boost overall energy levels
A good rule of thumb: aim for at least half your body weight in ounces of water per day.
Easy ways to stay on track:
Start your day with a glass of water
Drink water between meals (and yes—even between holiday drinks)
Have a glass before bed
Keep it simple—just drink more water.
3. Eat to Perform
Now is not the time to cut calories.
The CrossFit Total is a max effort strength test, and your body needs fuel to perform. Remember: mass moves mass.
Focus on:
Getting enough protein
Including healthy fats
Not skimping on carbs (they’re your energy source)
Fueling properly will help you lift heavier, recover better, and feel stronger overall.
4. Have a Plan for Your Attempts
Walking into the CrossFit Total without a plan? Not ideal.
You’ll have three attempts at each lift (press, squat, deadlift), so it’s important to go in with a strategy.
Here’s a simple approach:
Attempt #1: A weight you’re confident you can hit—it should feel solid but not easy
Attempt #2: A goal weight—challenging, but realistic (possibly a PR)
Attempt #3: Your “go for it” lift—either retry attempt #2 or go heavier for a big win
The goal is to:
Lock in a strong first lift
Hit a goal weight
Take a shot at something you’ll be fired up about
Plan ahead so you’re not guessing in the moment.
5. Stick to What You Know
This is not the time to try something new.
Trust your training.
That means:
Use the same shoes, belt, straps, etc. you’ve been using
Stick with your normal setup and technique
Keep your breathing and bracing consistent
No last-minute changes. No experimenting.
You’ve already done the work—now it’s time to execute.
Final Thoughts
The CrossFit Total is a chance to see what you’re capable of. It’s simple, raw, and incredibly rewarding.
Show up prepared, trust your training, and give it your best.
And remember…
If the bar ain’t bendin’, you’re just pretendin’.