I've been training Crossfit and heavy lifting for a year and have intensified in the past four months and am currently at ~75% of the Rx weights listed on various workouts. I'd like to prepare for entering competitions by regularly doing a series of benchmark workouts besides a regular strength programme and occasional participation in classes.
There are dozens and dozens of benchmark WODs, how do I pick a versatile subset?
Some of them involve too heavy lifting, others very many reps. The weight inevitably has to be scaled, but should I also scale e.g. 100 pull-ups by number, or simply pick the AMRAPs with fewer reps?
(A variation I've played with is a Team WOD where the number of reps are doubled, but a partner and I take turns, so we only do a subset of the reps at a time and rest while the other person works.)
Should I focus on something other than benchmark WODs when preparing? Plans like The Training Plan cost almost as much as my gym membership, so I'm holding back on that.