Begin with a set of back squats, ensuring proper form by keeping your chest up and your knees tracking over your toes. Aim to use a barbell that allows you to maintain this form while pushing for maximum repetitions.

Transition into Tabata back squats, performing eight rounds of 20 seconds of work followed by 10 seconds of rest. This interval training will challenge your endurance and strength, focusing on explosive power during each squat.

Continue these two components until you reach a total of 100 back squats. Stay mindful of your breathing and form throughout, ensuring that each rep is effective and safe to avoid injury.

To scale the benchmark workout Michelle, consider modifying the back squat weight to a manageable load that allows for multiple repetitions without compromising form. Aim for about 40–60% of your one-rep max for optimal performance.

If you're unable to complete 100 back squats, reduce the total number to a more achievable number, such as 50 or 75, depending on your fitness level.

For added assistance, perform back squats with a box or a bench to help guide your depth, or use a lighter weight, like 15–30 lb dumbbells held at your sides.

Lastly, focus on maintaining a steady pace, allowing for brief rest periods if necessary to complete the workout effectively.

To score the workout named Michelle, you start by counting the total number of completed back squats during the tabata format. The goal is to complete 100 back squats within the workout period.

Your final score is determined by the total number of completed back squats plus any additional reps completed after the last full round. For instance, if you finish 7 rounds and complete 12 back squats in the final round, your score would be 7 plus 12, equaling 112 back squats in total.

Be sure to keep track of your rounds and the exact number of back squats you perform to accurately calculate your final score.

Approach the benchmark workout with a steady mindset — avoid going too fast in the initial rounds. Focus on maintaining a steady pace throughout the 100 Back Squats to prevent early fatigue. Pay attention to your form, as proper mechanics will enhance efficiency and reduce injury risk.

Break down the sets if necessary; consider doing smaller sets and resting briefly to maintain energy. Keep track of your time but prioritize quality over speed. If you feel strain in your legs, take an added second to reset before diving back in.

Lastly, stay hydrated and be mindful of your breathing. A rhythmic breath will help you maintain endurance and strength as you work through the reps.

The workout titled "Michelle" focuses on completing 100 Back Squats, which adds a layer of intensity and endurance. For scoring, since it's a 'for time' workout, the time taken to complete all the repetitions is essential.

Intermediate athletes can aim to finish in around 6–8 minutes, showcasing a solid approach to pacing and technique. Advanced athletes should target a completion time of 4–6 minutes, demonstrating increased efficiency and strength.

Elite athletes will generally complete the workout in under 4 minutes, reflecting exceptional endurance and muscular control. A time under 3 minutes indicates an elite level of performance and conditioning.

The benchmark workout, referred to as Michelle, is intended to provide a test of strength and endurance through the completion of 100 back squats. This workout's structure encourages athletes to work steadily, developing muscular stamina while maintaining proper form throughout.

The stimulus behind this workout emphasizes both physical and mental perseverance, as athletes push through fatigue to reach their goal. By utilizing Tabata back squats within the session, participants will experience a blend of high-intensity effort and recovery periods, challenging their cardiovascular systems as well.

Overall, Michelle is designed to engage multiple muscle groups and improve overall leg strength while testing the athlete's ability to maintain composure under pressure. It serves as an excellent benchmark for tracking progress in strength training routines.

The world record for the workout titled "Michelle," which consists of completing 100 Back Squats in a timed setting, has been a subject of interest among elite CrossFit athletes.

Given the workout's intensity, it demands exceptional strength and endurance to complete the required 100 Back Squats in the shortest time possible.

While unofficial top scores may vary, elite male athletes often aim to finish the workout in under 3 minutes, whereas elite female athletes may target a completion time of around 4 minutes.

These times illustrate the high level of fitness and commitment required to excel in such a challenging workout format.

The workout "Michelle" is designed to honor the memory of Michelle, a dedicated athlete and beloved member of the community, who brought inspiration and motivation to those around her.

This workout serves as a tribute to her strength, perseverance, and unwavering spirit, reflecting the values she embodied both in and out of the gym.

Through challenging exercises like the Back Squats, participants remember her legacy while pushing their own limits, fostering camaraderie, and promoting resilience among fellow athletes.