What is a good time for Crash and Burn?

Good times for Crash and Burn depend on your fitness level: Elite athletes finish under 38:46, advanced athletes target 38:46-36:16, intermediate athletes aim for 36:16-31:01, and beginners should focus on proper form over 31:01.

What is considered a good Crash and Burn time?

A good Crash and Burn time for most CrossFit athletes is between 36:16-31:01 (intermediate level). Elite times are under 38:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Crash and Burn?

Your Crash and Burn pace should match your fitness level. Beginners should aim to finish around 31:01 with good form, while advanced athletes can target 38:46-36:16. Always prioritize proper movement over speed.

How do I scale Crash and Burn?

Crash and Burn 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 Crash and Burn work?

Crash and Burn is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 10-9-8-7-6-5-4-3-2-1 Reps of each: Deadlifts (300/200 lb) Power Cleans (150/95 lb) Bench Presses (200/135 lb) Pull-Ups Calorie Assault Air Bike

Why This Workout Is Very Hard

A descending rep chipper with heavy barbell lifts (DL, PC, BP), pull-ups, and bike calories. Tests strength across multiple lifts and endurance.

Benchmark Times for Crash and Burn

Elite: <38:46
Advanced: 38:46-36:16
Intermediate: 36:16-31:01
Beginner: >31:01

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): Very heavy loads for all barbell movements (DL 300/200, PC 150/95, BP 200/135) make this a strength-dominant WOD.
Stamina (8/10): Cycling heavy deadlifts, power cleans, and bench presses, along with pull-ups, will heavily tax muscular stamina, especially in the grip, back, chest, and shoulders.
Power (8/10): Power cleans are a primary power movement. Deadlifts and bench presses, even at heavy weights for reps, require explosive force. Bike calories also test power output.
Endurance (7/10): The descending ladder format with heavy lifts, pull-ups, and bike calories creates a significant metabolic challenge, demanding pacing and endurance under load.
Speed (4/10): While not a pure speed WOD, efficiently moving heavy loads and transitioning quickly between movements is important for a good time.
Flexibility (3/10): Requires mobility for deadlifts, cleans (catch position), and bench press setup.

Modality Profile

A 5-movement chipper. Deadlift (W), Power Clean (W), Bench Press (W), Pull-up (G), Bike (M). This gives 3 W, 1 G, 1 M. Profile: 60% W, 20% G, 20% M.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The descending ladder format with heavy lifts, pull-ups, and bike calories creates a significant metabolic challenge, demanding pacing and endurance under load.
Stamina	8/10	Cycling heavy deadlifts, power cleans, and bench presses, along with pull-ups, will heavily tax muscular stamina, especially in the grip, back, chest, and shoulders.
Strength	9/10	Very heavy loads for all barbell movements (DL 300/200, PC 150/95, BP 200/135) make this a strength-dominant WOD.
Flexibility	3/10	Requires mobility for deadlifts, cleans (catch position), and bench press setup.
Power	8/10	Power cleans are a primary power movement. Deadlifts and bench presses, even at heavy weights for reps, require explosive force. Bike calories also test power output.
Speed	4/10	While not a pure speed WOD, efficiently moving heavy loads and transitioning quickly between movements is important for a good time.

Crash and Burn

For Time Chipper

For Time 10-9-8-7-6-5-4-3-2-1 Reps of each: Deadlifts (300/200 lb) Power Cleans (150/95 lb) Bench Presses (200/135 lb) Pull-Ups Calorie Assault Air Bike

52 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

21:46Elite

33:01Target

38:46Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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