What is a good time for The Crippler?

Good times for The Crippler depend on your fitness level: Elite athletes finish under 19:00, advanced athletes target 19:00-17:01, intermediate athletes aim for 17:01-14:31, and beginners should focus on proper form over 14:31.

What is considered a good The Crippler time?

A good The Crippler time for most CrossFit athletes is between 17:01-14:31 (intermediate level). Elite times are under 19:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do The Crippler?

Your The Crippler pace should match your fitness level. Beginners should aim to finish around 14:31 with good form, while advanced athletes can target 19:00-17:01. Always prioritize proper movement over speed.

How do I scale The Crippler?

The Crippler 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 The Crippler work?

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

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Workout Description

For Time 30 Back Squats (225/155 lb) 1 mile Run

Why This Workout Is Hard

A couplet combining heavy back squats with a 1-mile run. Tests strength endurance and running capacity.

Benchmark Times for The Crippler

Elite: <19:00
Advanced: 19:00-17:01
Intermediate: 17:01-14:31
Beginner: >14:31

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Performing 30 back squats at 225/155 lbs will severely tax leg and core muscular endurance. The 1-mile run then demands cardiovascular and leg stamina while already highly fatigued.
Strength (8/10): Back squats at 225/155 lbs for 30 reps are a very significant test of leg strength and strength endurance.
Endurance (7/10): For time: 30 heavy back squats (225/155 lb) followed by a 1-mile run. This couplet tests leg strength endurance under significant load, followed immediately by a demanding cardiovascular effort.
Speed (6/10): Efficiently cycling through 30 heavy back squats (likely in sets) and then maintaining a strong, fast pace on the 1-mile run is crucial for a good time.
Power (5/10): Driving up from heavy back squats requires power. The WOD tests the ability to run effectively after a maximal leg strength endurance effort.
Flexibility (3/10): Requires full squat depth for heavy back squats. Basic running mobility.

Modality Profile

A G/M workout with a gymnastics component (Back Squats are programmed as G here) and a monostructural component (Row).

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time: 30 heavy back squats (225/155 lb) followed by a 1-mile run. This couplet tests leg strength endurance under significant load, followed immediately by a demanding cardiovascular effort.
Stamina	8/10	Performing 30 back squats at 225/155 lbs will severely tax leg and core muscular endurance. The 1-mile run then demands cardiovascular and leg stamina while already highly fatigued.
Strength	8/10	Back squats at 225/155 lbs for 30 reps are a very significant test of leg strength and strength endurance.
Flexibility	3/10	Requires full squat depth for heavy back squats. Basic running mobility.
Power	5/10	Driving up from heavy back squats requires power. The WOD tests the ability to run effectively after a maximal leg strength endurance effort.
Speed	6/10	Efficiently cycling through 30 heavy back squats (likely in sets) and then maintaining a strong, fast pace on the 1-mile run is crucial for a good time.