What is a good score for 30:01 - 50:00?

Good scores for 30:01 - 50:00 depend on your fitness level: Elite athletes complete over 2.5 rounds, advanced athletes target 4.5 rounds-2.5 rounds, intermediate athletes aim for 6.5 rounds-4.5 rounds, and beginners should focus on proper form over hitting 6.5 rounds.

What is considered a good 30:01 - 50:00 score?

A good 30:01 - 50:00 score for most CrossFit athletes is between 6.5 rounds-4.5 rounds (intermediate level). Elite scores are over 2.5 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in 30:01 - 50:00?

Your 30:01 - 50:00 target should match your fitness level. Beginners should aim for around 6.5 rounds with good form, while advanced athletes can target 4.5 rounds-2.5 rounds. Always prioritize proper movement over maximum reps.

How do I scale 30:01 - 50:00?

30:01 - 50:00 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 30:01 - 50:00 work?

30:01 - 50:00 primarily works the muscles involved in Front Squat. This workout develops multiple fitness domains.

30:01 - 50:00 WOD - Scaling & Strategy

Workout Description

12 Minute AAMRAP:3 Front Squat (160/105)6 Barbell Roll-Out

Movements

Front Squat

Benchmark Notes

12-minute AMRAP with 3 Front Squats at 160/105 and 6 Barbell Roll-Outs per round. Fresh round time: Front squats (160lb) = 3 reps × 3 sec = 9 sec, Barbell roll-outs = 6 reps × 2.5 sec = 15 sec, transition = 3 sec, total = 27 sec per round fresh. Fatigue progression: Round 1-2 = 27 sec, Round 3-4 = 30 sec (1.1x), Round 5-6 = 32 sec (1.2x), Round 7-8 = 35 sec (1.3x), Round 9+ = 40 sec (1.5x). At 12 minutes (720 sec): L1 completes ~2.5 rounds (struggling with heavy front squats), L5 median completes ~6.5 rounds (steady pace with some fatigue), L10 elite completes ~11+ rounds (efficient movement, minimal fatigue). Round distribution accounts for the challenging front squat weight limiting overall pace.

30:01 - 50:00

12 Minute AAMRAP:3 (160/105)6 Barbell Roll-Out

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

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