“FREEDOM SAUCE” Benchmark WOD – 115 Reps (I should have SCALED!)

Wow, the overhead squats caught up with me on this one. See details about this “FREEDOM SAUCE” workout “as prescribed” here: https://wodwell.com/wod/freedom-sauce/

The increasing weight felt much heavier than expected. I got through the 21 OHS at 95 lb and also the 18 reps at 115 lb, each unbroken. But when the third AMRAP came along at 135 lb, I had to break up the 15 OHS into a few sets. When I got to 155 lb I stopped snatching the bar overhead, and actually found this allowed me to get a narrower grip on the bar, stack the weight overhead better, and break off bigger sets (versus the lighter 135 lb).

I recommend scaling this workout if necessary. For me, 12 overhead squats at 155 lb is “doable” when I’m fresh…but it was a very different story by the time I got to that 4th AMRAP. Pick weights you think will make it challenging for you to get to the air bike (or rower) each round.

Next time I do this one again I may scale the OHS weights down (eg: 95-105-115-125-135) to make sure I’m getting the intended stimulus. I don’t think the intention is to be staring at the barbell because you can’t pick it up fast enough. I was doing a lot of that.

It’s a great overhead squat workout. Give it a shot!

“FREEDOM SAUCE” (via CrossFit New England)
https://wodwell.com/wod/freedom-sauce/
Four 3-minute AMRAPs in 21 minutes
AMRAP in 3 minutes
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row

3 minutes Rest

AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row

3 minutes Rest

AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row

3 minutes Rest

AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row

** I don’t have a rower so I modified “over the rower burpees” as “burpees over the bar”, and “max calorie row” as “max calorie air bike.” **

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I’m a 42-year-old “masters” athlete (205 lb) who has been CrossFitting since 2011 and works out mostly in my home garage these days. My wife, Lisa, and I are the co-creators of WODwell and wodwell.com

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