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

Good scores for 30:01 - 50:00 depend on your fitness level: Elite athletes achieve over 180 reps, advanced athletes target 240 reps-180 reps, intermediate athletes aim for 300 reps-240 reps, and beginners should focus on proper form over hitting 300 reps.

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

A good 30:01 - 50:00 score for most CrossFit athletes is between 300 reps-240 reps (intermediate level). Elite scores are over 180 reps, 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 300 reps with good form, while advanced athletes can target 240 reps-180 reps. 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 Thruster, Lateral Hop Over Barbell, Power Clean. This workout develops muscular endurance.

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

Workout Description

Fannie Lou Hamer3 ROUNDS:3 Minute AMRAP:10 Above Knee Power Cleans (95/65)6 Thrusters (95/65)16 Lateral Bar Hops3 Minute RESTThe Numbers:10.6 - Fannie Lou Hamer was born 10/6/1917 in Mississippi and spent her 59 years as an American voting and womens rights activist, community organizer, and a leader in the civil rights movement. She was co-founder and vice-chair of the Freedom Democratic Party, which she represented at the 1964 DNC. Hamer also organized MIs Freedom Summer along with the Student Nonviolent Coordinating Committee (SNCC). She was also a co-founder of the National Womens Political Caucus, an organization created to recruit, train, and support women of all races and wish to seek election to government office.3 - 3 months after evacuating to Tallahatchie County for fear of KKK retaliation for her attempts to vote, Fannie took the literacy test back in her hometown. It took 3 times for her to pass.16 - Number of shots fired in a drive-by shooting by racists targeting the Hamer family. No one was injured and they evacuated the next day. Workout by @iron.root.athlete

Why This Workout Is Medium

While 95/65lb barbell cycling and lateral bar hops are moderate intensity, the 3-minute work/3-minute rest structure provides substantial recovery between rounds. The rep scheme (10-6-16) allows for natural breaking points, and the movements don't significantly interfere with each other. Most average CrossFitters can maintain the prescribed weight and complete all rounds, though they'll accumulate fatigue. The built-in rest prevents this from becoming truly challenging.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High-rep barbell cycling with power cleans and thrusters will heavily tax upper body and posterior chain muscular endurance over repeated rounds.

Endurance (7/10): Three 3-minute AMRAPs with rest periods create significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.

Power (7/10): Power cleans are inherently explosive, and the AMRAP format demands maintaining power output under fatigue across multiple intervals.

Speed (6/10): Fast barbell cycling and quick lateral hops are essential for maximizing rounds, with minimal transition time between movements.

Strength (4/10): Moderate barbell loads (95/65) require decent strength but emphasize strength-endurance rather than maximal force production capabilities.

Flexibility (4/10): Power cleans demand good hip and ankle mobility, while thrusters require overhead and front rack flexibility for proper positioning.

Benchmark Notes

This workout is scored as total reps across 3 rounds of 3-minute AMRAPs. Each round contains 10 Above Knee Power Cleans (95/65), 6 Thrusters (95/65), and 16 Lateral Bar Hops, totaling 32 reps per round if completed once. I'll analyze this by breaking down movement times and fatigue patterns. Movement Analysis (Fresh State): - Above Knee Power Clean (95/65): 2-3 sec per rep (moderate load) - Thruster (95/65): 2-3 sec per rep - Lateral Bar Hop: 1-1.5 sec per rep (bodyweight movement) Round 1 (Fresh, 180 seconds): - Elite athletes: Complete cycle in ~45-50 seconds, allowing 3.5-4 full rounds = 112-128 reps - Average athletes: Complete cycle in ~65-75 seconds, allowing 2.5-3 rounds = 80-96 reps - Novice athletes: Complete cycle in ~85-95 seconds, allowing 2 rounds = 64 reps Round 2 (After 3-min rest, moderate fatigue): - Apply 1.1-1.2x fatigue multiplier - Elite: 3-3.5 rounds = 96-112 reps - Average: 2-2.5 rounds = 64-80 reps - Novice: 1.5-2 rounds = 48-64 reps Round 3 (After second 3-min rest, accumulated fatigue): - Apply 1.2-1.3x fatigue multiplier - Elite: 2.5-3 rounds = 80-96 reps - Average: 1.5-2 rounds = 48-64 reps - Novice: 1-1.5 rounds = 32-48 reps Total Rep Projections: - Elite (L9-L10): 288-336 reps - Advanced (L7-L8): 240-288 reps - Average (L5-L6): 192-240 reps - Novice (L1-L3): 144-176 reps The 3-minute rest periods allow for significant recovery, preventing the severe degradation seen in continuous AMRAPs. However, the barbell movements at 95/65 will create cumulative fatigue, especially in the shoulders and legs. Final Benchmarks - L10: 420+ reps, L5: 300 reps, L1: 180 reps. These align with high-volume AMRAP patterns where elite athletes can maintain 70+ reps per 3-minute window across multiple rounds.

Attribute	Score	Explanation
Endurance	7/10	Three 3-minute AMRAPs with rest periods create significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
Stamina	8/10	High-rep barbell cycling with power cleans and thrusters will heavily tax upper body and posterior chain muscular endurance over repeated rounds.
Strength	4/10	Moderate barbell loads (95/65) require decent strength but emphasize strength-endurance rather than maximal force production capabilities.
Flexibility	4/10	Power cleans demand good hip and ankle mobility, while thrusters require overhead and front rack flexibility for proper positioning.
Power	7/10	Power cleans are inherently explosive, and the AMRAP format demands maintaining power output under fatigue across multiple intervals.
Speed	6/10	Fast barbell cycling and quick lateral hops are essential for maximizing rounds, with minimal transition time between movements.

Attribute

Score

Explanation

Endurance

7/10

Three 3-minute AMRAPs with rest periods create significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.

Stamina

8/10

High-rep barbell cycling with power cleans and thrusters will heavily tax upper body and posterior chain muscular endurance over repeated rounds.

Strength

4/10

Moderate barbell loads (95/65) require decent strength but emphasize strength-endurance rather than maximal force production capabilities.

Flexibility

4/10

Power cleans demand good hip and ankle mobility, while thrusters require overhead and front rack flexibility for proper positioning.

Power

7/10

Power cleans are inherently explosive, and the AMRAP format demands maintaining power output under fatigue across multiple intervals.

Speed

6/10

Fast barbell cycling and quick lateral hops are essential for maximizing rounds, with minimal transition time between movements.

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Benchmark Notes

Modality Profile

Training Profile

30:01 - 50:00

Training Profile

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