What is a good score for Drop Sets?

Good scores for Drop Sets depend on your fitness level: Elite athletes achieve over 8 reps, advanced athletes target 16 reps-8 reps, intermediate athletes aim for 24 reps-16 reps, and beginners should focus on proper form over hitting 24 reps.

What is considered a good Drop Sets score?

A good Drop Sets score for most CrossFit athletes is between 24 reps-16 reps (intermediate level). Elite scores are over 8 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Drop Sets?

Your Drop Sets target should match your fitness level. Beginners should aim for around 24 reps with good form, while advanced athletes can target 16 reps-8 reps. Always prioritize proper movement over maximum reps.

How do I scale Drop Sets?

Drop Sets can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Drop Sets work?

Drop Sets primarily works the muscles involved in Back Squat. This workout develops multiple fitness domains.

Drop Sets WOD - Scaling & Strategy

Workout Description

3 ROUNDS:30 Second AMRAP: Back Squats @ 70% of 5 RM60 Second REST

Movements

Back Squat

Benchmark Notes

This workout is 3 rounds of 30-second AMRAP back squats at 70% of 5RM with 60-second rest. Analysis: Round 1 (fresh): At 70% 5RM, athletes can typically maintain 1 rep every 2-3 seconds initially. Elite athletes: 12-15 reps, intermediate: 8-10 reps, beginners: 6-8 reps. Round 2 (moderate fatigue): 10% degradation due to accumulated leg fatigue and metabolic stress. Round 3 (high fatigue): 15-20% degradation as squats become significantly more challenging. Rest periods allow partial recovery but don't eliminate cumulative fatigue. Total expected ranges: Elite (40+ reps), Advanced (32-39), Intermediate (24-31), Novice (16-23), Beginner (8-15). The 70% load ensures most reps are unbroken but fatigue accumulates quickly in the anaerobic time domain.

Drop Sets

3 ROUNDS:30 Second AMRAP: Back Squats @ 70% of 5 RM60 Second REST

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This workout is 3 rounds of 30-second AMRAP back squats at 70% of 5RM with 60-second rest. Analysis: Round 1 (fresh): At 70% 5RM, athletes can typically maintain 1 rep every 2-3 seconds initially. Elite athletes: 12-15 reps, intermediate: 8-10 reps, beginners: 6-8 reps. Round 2 (moderate fatigue): 10% degradation due to accumulated leg fatigue and metabolic stress. Round 3 (high fatigue): 15-20% degradation as squats become significantly more challenging. Rest periods allow partial recovery but don't eliminate cumulative fatigue. Total expected ranges: Elite (40+ reps), Advanced (32-39), Intermediate (24-31), Novice (16-23), Beginner (8-15). The 70% load ensures most reps are unbroken but fatigue accumulates quickly in the anaerobic time domain.

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