What is a good score for 3D Throw?

Good scores for 3D Throw depend on your fitness level: Elite athletes perform over 37.5ft, advanced athletes target 67.5ft-37.5ft, intermediate athletes aim for 97.5ft-67.5ft, and beginners should focus on proper form over hitting 97.5ft.

What is considered a good 3D Throw score?

A good 3D Throw score for most CrossFit athletes is between 97.5ft-67.5ft (intermediate level). Elite scores are over 37.5ft, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in 3D Throw?

Your 3D Throw target should match your fitness level. Beginners should aim for around 97.5ft with good form, while advanced athletes can target 67.5ft-37.5ft. Always prioritize proper movement over maximum reps.

How do I scale 3D Throw?

3D Throw 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 3D Throw work?

3D Throw primarily works the muscles involved in Medicine Ball Rotational Throw, Medicine Ball Overhead Throw. This workout develops explosive power.

Workout Description

For total distance: 1 throw, right 1 throw, left 1 throw, backward Women: 20 lb Men: 30 lb

Why This Workout Is Medium

For the average CrossFit athlete, 3D Throw is Medium because the 30/20-lb ball is manageable, but producing three maximal throws in different directions requires coordinated footwork, trunk rotation, overhead mobility, and safe release mechanics. The attempts are too brief and separated to create meaningful conditioning fatigue. Most athletes can perform the event as written, though unfamiliar throwing technique may limit distance.

Training Focus

This workout develops the following fitness attributes:

Power (10/10): Every scored effort is a maximal medicine-ball throw, so power scores 1.0. Success depends on rapidly transferring force through the hips and trunk into rotational or overhead release.
Strength (3/10): Accelerating a 30-lb medicine ball scores 0.3 for strength. Force production matters, but the moderate implement and distance-scored throws emphasize explosive application rather than maximum absolute strength.
Flexibility (3/10): Rotational loading and an overhead backward release create a 0.3 flexibility demand. Adequate thoracic, shoulder, and hip range supports safe force transfer without making mobility the primary test.
Endurance (1/10): Three isolated maximal throws create little cardiovascular demand, so 3D Throw scores 0.1 for endurance. Breathing and recovery support setup quality but do not determine the total-distance result.
Stamina (1/10): Three maximal attempts score 0.1 for stamina because volume is minimal and resets permit recovery. Reproducing technical force matters, but sustained local muscular output is not a meaningful limiter.
Speed (1/10): 3D Throw scores 0.1 for speed because the clock does not determine placement. Deliberate resets between three maximal attempts matter more than fast cycling or quick transitions.

Movements

Medicine Ball Rotational Throw
Medicine Ball Overhead Throw

Scaling Options

Use a lighter medicine ball that can be accelerated without losing balance, and shorten the throwing area only if needed for safe control.

Scaling Explanation

A lighter ball preserves the test of acceleration, coordination, and direction-specific power. The athlete should complete three safe maximal throws rather than heave a load that changes the movement pattern.

Intended Stimulus

3D Throw is an explosive rotational and overhead power test across three distinct directions. Each throw should be a maximal, technically organized effort with enough reset to reproduce force rather than accumulating conditioning fatigue.

Coach Insight

Set the feet and brace before every throw, sequence hips before arms, and finish through the intended line. Treat each attempt independently; rushing the reset costs distance and makes the backward throw unpredictable.

Benchmark Notes

L5 is anchored at 90 ft total for three controlled throws. L10 reaches 185 ft through elite force transfer, release speed, and directional technique; pacing and transition speed do not affect the distance score.

Modality Profile

Counting each unique movement once, W includes Medicine Ball Rotational Throw and Medicine Ball Overhead Throw because both use an external medicine-ball load. That produces G 0%, M 0%, and W 100%.

Similar Workouts to 3D Throw

If you enjoy 3D Throw, you might also like these similar CrossFit WODs:

XENOM 001 (70% similar) - For Load (9 minutes): 1 attempt every 90 seconds 4 total attempts Build to a 1-rep max Snatch...
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Peter Freund (65% similar) - EMOM for 11 minutes 5 Clean-and-Jerks (135/95 lb)...
Box Jump Max Height (65% similar) - Maximum height jumped onto a box, measured in inches....
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Broad Jump: Max Distance (64% similar) - Maximum distance jumped horizontally from a standing position, measured in inches....
Open 15.1A (64% similar) - Immediately following 15.1, from 9:00-15:00 (6 minutes): 1-Rep-Max Clean-and-Jerk...

These WODs similar to 3D Throw share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	1/10	Three isolated maximal throws create little cardiovascular demand, so 3D Throw scores 0.1 for endurance. Breathing and recovery support setup quality but do not determine the total-distance result.
Stamina	1/10	Three maximal attempts score 0.1 for stamina because volume is minimal and resets permit recovery. Reproducing technical force matters, but sustained local muscular output is not a meaningful limiter.
Strength	3/10	Accelerating a 30-lb medicine ball scores 0.3 for strength. Force production matters, but the moderate implement and distance-scored throws emphasize explosive application rather than maximum absolute strength.
Flexibility	3/10	Rotational loading and an overhead backward release create a 0.3 flexibility demand. Adequate thoracic, shoulder, and hip range supports safe force transfer without making mobility the primary test.
Power	10/10	Every scored effort is a maximal medicine-ball throw, so power scores 1.0. Success depends on rapidly transferring force through the hips and trunk into rotational or overhead release.
Speed	1/10	3D Throw scores 0.1 for speed because the clock does not determine placement. Deliberate resets between three maximal attempts matter more than fast cycling or quick transitions.