What is a good time for Crain?

Good times for Crain depend on your fitness level: Elite athletes finish under 70:00, advanced athletes target 70:00-60:00, intermediate athletes aim for 60:00-50:00, and beginners should focus on proper form over 50:00.

What is considered a good Crain time?

A good Crain time for most CrossFit athletes is between 60:00-50:00 (intermediate level). Elite times are under 70:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Crain?

Your Crain pace should match your fitness level. Beginners should aim to finish around 50:00 with good form, while advanced athletes can target 70:00-60:00. Always prioritize proper movement over speed.

How do I scale Crain?

Crain 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 Crain work?

Crain is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

2 Rounds For Time 34 Push-Ups 50 yard Sprint 34 Deadlifts (135/95 lb) 50 yard Sprint 34 Box Jumps (24/20 in) 50 yard Sprint 34 Clean-and-Jerks (95/65 lb) 50 yard Sprint 34 Burpees 50 yard Sprint 34 Wall Ball Shots (20/14 lb) 50 yard Sprint 34 Pull-Ups 50 yard Sprint

Why This Workout Is Very Hard

Hero WOD with extremely high volume (476 total reps across 7 movements + 14 sprint intervals). Combination of heavy loads, high skill requirements, and extreme volume/duration demands exceptional fitness.

Benchmark Times for Crain

Elite: <30:00
Advanced: 35:00-40:00
Intermediate: 45:00-50:00
Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Two rounds of a long chipper with multiple 50-yard sprints interspersed with various exercises creates a high cardiovascular demand and tests repeated sprint ability.
Stamina (7/10): High total reps across push-ups, deadlifts, box jumps, clean-and-jerks, burpees, wall balls, and pull-ups will test broad muscular stamina.
Speed (7/10): Sprinting speed and fast cycling of all exercises with quick transitions are key for a good time.
Power (6/10): Sprints, box jumps, clean-and-jerks, and wall balls all have significant power components.
Strength (5/10): Deadlifts at 135/95 lbs and clean-and-jerks at 95/65 lbs are light to moderate, focusing more on cycling under fatigue than maximal strength.
Flexibility (3/10): Basic range of motion for all movements.

Modality Profile

A balanced chipper with gymnastics (Push-ups, Burpees, Pull-ups), monostructural (Sprint), and weightlifting (Deadlifts, Clean-and-Jerks, Wall Balls) components.

Similar Workouts to Crain

If you enjoy Crain, you might also like these similar CrossFit WODs:

Zeus (89% similar) - 3 Rounds For Time 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (2...
Ralph (89% similar) - 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run...
Ariel (89% similar) - For Time Cash-In: 93 Box Step-Ups (24/20 in) 5 Handstand Push-Ups 4 Burpees 2 Bar Muscle-Ups Then, ...
DVB (89% similar) - For Time 1 mile Run with medicine ball (20/14 lb) Then 8 Rounds of: 10 Wall Ball Shots (20/14 lb) 1...
Whitten (89% similar) - 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees...
Hansen (88% similar) - 5 Rounds For Time 30 Kettlebell Swings (2/1.5 pood) 30 Burpees 30 GHD Sit-Ups...
Andy (88% similar) - For Time 25 Thrusters (115/85 lb) 50 Box Jumps (24/20 in) 75 Deadlifts (115/85 lb) 1.5 mile Run 75 D...
31 Heroes (88% similar) - AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Cl...

These WODs similar to Crain share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Two rounds of a long chipper with multiple 50-yard sprints interspersed with various exercises creates a high cardiovascular demand and tests repeated sprint ability.
Stamina	7/10	High total reps across push-ups, deadlifts, box jumps, clean-and-jerks, burpees, wall balls, and pull-ups will test broad muscular stamina.
Strength	5/10	Deadlifts at 135/95 lbs and clean-and-jerks at 95/65 lbs are light to moderate, focusing more on cycling under fatigue than maximal strength.
Flexibility	3/10	Basic range of motion for all movements.
Power	6/10	Sprints, box jumps, clean-and-jerks, and wall balls all have significant power components.
Speed	7/10	Sprinting speed and fast cycling of all exercises with quick transitions are key for a good time.

Crain

For Time

46 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

37:30Elite

52:30Target

70:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Zeus

For Time

3 Rounds For Time 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight)

Very Hard

89% similar

Ralph

For Time

4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run

Very Hard

89% similar

Ariel

For Time

For Time Cash-In: 93 Box Step-Ups (24/20 in) 5 Handstand Push-Ups 4 Burpees 2 Bar Muscle-Ups Then, 13 Rounds of: 25 Double-Unders 11 Pull-Ups 19 Hand Release Push-Ups Cash-Out: 2 Bar Muscle-Ups 4 Burpees 5 Handstand Push-Ups 93 Box Step-Ups (24/20 in)

Very Hard

89% similar

DVB

For Time

For Time 1 mile Run with medicine ball (20/14 lb) Then 8 Rounds of: 10 Wall Ball Shots (20/14 lb) 1 Rope Climb (15 ft) Then, 800 meter Run with medicine ball (20/14 lb) Then 4 Rounds of: 10 Wall Ball Shots (20/14 lb) 1 Rope Climb (15 ft) Then, 400 meter Run with medicine ball (20/14 lb) Then 2 Rounds of: 10 Wall Ball Shots (20/14 lb) 1 Rope Climb (15 ft)

Very Hard

89% similar