The following excerpt is from a CrossFit Journal article on the Benchmark WODs, which are basically all named WOD's. It discusses the rx'd weights, and why we should all use them, even if we can only get a few reps at that particular weight. Remember because they are benchmarks, the only way to measure our improvements is to do them as rx'd, check our times without substitutions or modifications, and beat that time the next time that particular WOD comes around. It says this....
Pace, Strategy, and Capacity
Nearly everyone will have to chop up either the weightlifting exercises or calisthenic exercises into manageable subsets. If you can blast through without stopping, these workouts take about 4 minutes apiece. If you’re less than a weightlifting gymnast with the lungs of a porpoise your times will reflect as much.
With that in mind there’s no shame in taking 60 minutes to polish off one of these workouts. If the loads are in excess of your capacity at even a few reps, then you’ll have no choice but to amend the workout with lighter loads. But, if you can manage three’s then you can cruise through the workouts with 7X3’s the first round, then 5X3’s on the second, and on the third round 3X3’s.
You can read the whole article by clicking here.
Back Squat find your 3RM
10-9-8-7-6-5-4-3-2-1 reps of:
-Sumo Dead lift High Pulls (95/65)
-Handstand Push Ups
For the SWOD, you should definitely be able to beat your 5RM weight we did two weeks ago. Hopefully you recorded the weight! This is the last heavy back squat day before we total, so get after it.
For the metcon, try and do the rx'd weight, even if you have to break each set up into sub sets like the article suggests. If you cannot do even 1 HSPU, do pike push ups, which the lovely trainers will demonstrate for you, followed by a max handstand hold on EACH SET.
Post weights and times to the comments section! bc