What is a good score for 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90%?

Good scores for 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90% depend on your fitness level: Elite athletes achieve over 6 reps, advanced athletes target 8 reps-6 reps, intermediate athletes aim for 10 reps-8 reps, and beginners should focus on proper form over hitting 10 reps.

What is considered a good 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90% score?

A good 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90% score for most CrossFit athletes is between 10 reps-8 reps (intermediate level). Elite scores are over 6 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90%?

Your 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90% target should match your fitness level. Beginners should aim for around 10 reps with good form, while advanced athletes can target 8 reps-6 reps. Always prioritize proper movement over maximum reps.

How do I scale 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90%?

12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90% 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 12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90% work?

12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90% primarily works the muscles involved in Back Squat. This workout develops strength.

Workout Description

12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90%SCORE IS TOTAL NUMBER OF COMPLETED REPS

Why This Workout Is Extremely Hard

This workout combines maximal loading (85-90% back squat) with forced pacing that prevents adequate recovery. The EMOM format allows only 45-50 seconds rest between near-max singles, creating cumulative CNS fatigue over 12 minutes. Most athletes will fail reps mid-workout as their 1RM effectively drops under fatigue. The combination of maximal loads with insufficient recovery makes this brutally difficult - only elite athletes can maintain this intensity.

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): Primary focus on maximum strength with heavy back squats at 85-90% 1RM loads.
Flexibility (4/10): Back squats require good ankle, hip, and thoracic mobility for proper depth and positioning.
Endurance (3/10): Minimal cardiovascular demand due to single rep efforts with full minute recovery between sets.
Power (2/10): Heavy squats have some explosive component but primarily strength-focused at these percentages.
Stamina (1/10): Only one rep per minute with complete rest eliminates muscular endurance requirements.
Speed (1/10): Full minute recovery allows deliberate, controlled movement with no time pressure.

Movements

Back Squat

Benchmark Notes

This is a 12-minute EMOM (Every Minute on the Minute) with 1 back squat at 85-90% 1RM per minute. The score is total reps completed. Analysis: At 85-90% 1RM, this is very heavy loading requiring singles with substantial rest between attempts. Elite athletes (L10) should complete all 12 minutes successfully, managing the heavy load with good technique and recovery. The key limiting factors are: 1) Strength endurance at high percentage, 2) Central nervous system fatigue accumulation, 3) Technical breakdown under fatigue. Most athletes will start missing reps around minute 8-10 as CNS fatigue sets in. Advanced athletes (L8-L9) should complete 11-12 reps. Intermediate athletes (L5-L6) will likely complete 9-11 reps before form breakdown or failure. Novice athletes (L1-L3) may struggle with the loading and complete 6-8 reps. The workout has built-in rest (remainder of each minute), but the high percentage loading makes each rep increasingly difficult. No direct anchor comparison available for this specific format, but similar to max effort strength endurance work. Final targets: L10: 12 reps, L5: 10 reps, L1: 6 reps.

Modality Profile

Back Squat is a barbell movement with external load, making it 100% Weightlifting

Training Profile

Attribute	Score	Explanation
Endurance	3/10	Minimal cardiovascular demand due to single rep efforts with full minute recovery between sets.
Stamina	1/10	Only one rep per minute with complete rest eliminates muscular endurance requirements.
Strength	9/10	Primary focus on maximum strength with heavy back squats at 85-90% 1RM loads.
Flexibility	4/10	Back squats require good ankle, hip, and thoracic mobility for proper depth and positioning.
Power	2/10	Heavy squats have some explosive component but primarily strength-focused at these percentages.
Speed	1/10	Full minute recovery allows deliberate, controlled movement with no time pressure.

12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90%

12 MINUTE EMOM: 1 BACK SQUATS @ 85% – 90%SCORE IS TOTAL NUMBER OF COMPLETED REPS

Difficulty:

Extremely Hard

Modality:

Your Scores:

Training Profile

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 is a 12-minute EMOM (Every Minute on the Minute) with 1 back squat at 85-90% 1RM per minute. The score is total reps completed. Analysis: At 85-90% 1RM, this is very heavy loading requiring singles with substantial rest between attempts. Elite athletes (L10) should complete all 12 minutes successfully, managing the heavy load with good technique and recovery. The key limiting factors are: 1) Strength endurance at high percentage, 2) Central nervous system fatigue accumulation, 3) Technical breakdown under fatigue. Most athletes will start missing reps around minute 8-10 as CNS fatigue sets in. Advanced athletes (L8-L9) should complete 11-12 reps. Intermediate athletes (L5-L6) will likely complete 9-11 reps before form breakdown or failure. Novice athletes (L1-L3) may struggle with the loading and complete 6-8 reps. The workout has built-in rest (remainder of each minute), but the high percentage loading makes each rep increasingly difficult. No direct anchor comparison available for this specific format, but similar to max effort strength endurance work. Final targets: L10: 12 reps, L5: 10 reps, L1: 6 reps.

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