What is a good score for Smokey the Bear: RX?

Smokey the Bear: RX scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Smokey the Bear: RX score?

A good Smokey the Bear: RX score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Smokey the Bear: RX?

Your Smokey the Bear: RX approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Smokey the Bear: RX?

Smokey the Bear: RX 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 Smokey the Bear: RX work?

Smokey the Bear: RX primarily works the muscles involved in Wall Ball, Front Squat, General Mobility. This workout develops muscular endurance.

Smokey the Bear: RX WOD - Scaling & Strategy

Workout Description

Metabolic Conditioning Prep:Prep for the Workout (still in partners)Standing side by side at the Wall with a MB, perform:P1 does 1 Front Squat + 1 Wall Ball, then tosses it to P2, who does the same.Then, P1 does 2 Front Squats + 2 Wall Balls, then tosses it to P2, who does the same…and so on until you have both completed 5 Front Squats + 5 Wall Balls.* If you drop the Ball at all, you both need to perform 1 Burpee before continuing.Then, with your working weight KB, Walk 200 m, switching hands at 100 m. Use this practice to adjust the load if needed for the workout. Metabolic Conditioning: 50 Wall Balls 20/14200-m KB Carry 53/35 RX, 70/53 Comp (1 KB in front rack)2-min. Side Plank Hold ( 1 min each side)200-m KB Carry50 Wall BallsScore- time to completeWarm Down:2-min. Frog Stretch Hold10 Plane Crash Victims with 10-sec. Hold on each side1 min. each side Wall-facing Hip Flexor Stretch

Why This Workout Is Hard

This workout combines moderate-heavy KB carries (200m x2) with 100 total wall balls and a 2-minute plank hold, creating significant fatigue accumulation. The KB carry demands grip endurance and core stability, while wall balls tax the legs and shoulders. The plank hold mid-workout forces athletes to manage fatigue strategically. Most average CrossFitters can complete as prescribed, but the combination of volume, loading, and movement sequencing creates substantial challenge without being elite-only.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of wall balls (100 total) and extended KB carries test muscular endurance. The side plank hold adds core stamina demand, requiring sustained isometric output.

Endurance (7/10): Two 200m KB carries and 100 wall balls create sustained cardiovascular demand. The for-time format with moderate intensity maintains elevated heart rate throughout the workout.

Power (6/10): Wall balls are inherently explosive movements requiring rapid hip extension and catch mechanics. Front squats in prep add power development, though main workout emphasizes volume over explosiveness.

Speed (6/10): For-time format demands efficient movement cycling and minimal transitions. Wall ball exchanges and KB carry pacing require quick footwork and steady tempo maintenance throughout.

Strength (5/10): Front squats and wall balls use moderate loads (20/14 or 70/53 comp). KB carries demand significant grip and postural strength, but not maximal effort lifts.

Flexibility (4/10): Wall balls and front squats require moderate hip and ankle mobility. Side planks demand shoulder stability. Warm-down stretches address hip flexors and hamstrings adequately.

Modality Profile

Workout contains 5 unique movements: Wall Ball (W), Front Squat (W), KB Carry (M), Side Plank Hold (G), and Burpee (G). Weightlifting movements dominate at 50% (Wall Ball, Front Squat). Monostructural at 30% (KB Carry - loaded carry is cyclical cardio). Gymnastics at 20% (Side Plank Hold, Burpee). Warm-up and warm-down stretches are excluded from scoring as they are mobility work, not workout modalities.

Attribute	Score	Explanation
Endurance	7/10	Two 200m KB carries and 100 wall balls create sustained cardiovascular demand. The for-time format with moderate intensity maintains elevated heart rate throughout the workout.
Stamina	8/10	High volume of wall balls (100 total) and extended KB carries test muscular endurance. The side plank hold adds core stamina demand, requiring sustained isometric output.
Strength	5/10	Front squats and wall balls use moderate loads (20/14 or 70/53 comp). KB carries demand significant grip and postural strength, but not maximal effort lifts.
Flexibility	4/10	Wall balls and front squats require moderate hip and ankle mobility. Side planks demand shoulder stability. Warm-down stretches address hip flexors and hamstrings adequately.
Power	6/10	Wall balls are inherently explosive movements requiring rapid hip extension and catch mechanics. Front squats in prep add power development, though main workout emphasizes volume over explosiveness.
Speed	6/10	For-time format demands efficient movement cycling and minimal transitions. Wall ball exchanges and KB carry pacing require quick footwork and steady tempo maintenance throughout.

Attribute

Score

Explanation

Endurance

7/10

Two 200m KB carries and 100 wall balls create sustained cardiovascular demand. The for-time format with moderate intensity maintains elevated heart rate throughout the workout.

Stamina

8/10

High volume of wall balls (100 total) and extended KB carries test muscular endurance. The side plank hold adds core stamina demand, requiring sustained isometric output.

Strength

5/10

Front squats and wall balls use moderate loads (20/14 or 70/53 comp). KB carries demand significant grip and postural strength, but not maximal effort lifts.

Flexibility

4/10

Wall balls and front squats require moderate hip and ankle mobility. Side planks demand shoulder stability. Warm-down stretches address hip flexors and hamstrings adequately.

Power

6/10

Wall balls are inherently explosive movements requiring rapid hip extension and catch mechanics. Front squats in prep add power development, though main workout emphasizes volume over explosiveness.

Speed

6/10

For-time format demands efficient movement cycling and minimal transitions. Wall ball exchanges and KB carry pacing require quick footwork and steady tempo maintenance throughout.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Smokey the Bear: RX

Training Profile

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