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

Good times for 30:01 - 50:00 depend on your fitness level: Elite athletes finish under 11:00, advanced athletes target 11:00-9:00, intermediate athletes aim for 9:00-7:00, and beginners should focus on proper form over 7:00.

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

A good 30:01 - 50:00 time for most CrossFit athletes is between 9:00-7:00 (intermediate level). Elite times are under 11:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 30:01 - 50:00?

Your 30:01 - 50:00 pace should match your fitness level. Beginners should aim to finish around 7:00 with good form, while advanced athletes can target 11:00-9:00. Always prioritize proper movement over speed.

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 Sandbag Squat, Toes-to-Bar. This workout develops multiple fitness domains.

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

Workout Description

5 ROUNDS:10 Sandbag Squats w/ Sandbag Over Left Shoulder (100/70)7 Toes to Bar10 Sandbag Squats w/ Sandbag Over Right Shoulder (100/70)7 Toes to Bar

Benchmark Times for 30:01 - 50:00

Elite: <4:30
Advanced: 5:00-5:30
Intermediate: 6:15-7:00
Beginner: >11:00

Movements

Sandbag Squat
Toes-to-Bar

Benchmark Notes

This is a 5-round For Time workout with 20 sandbag squats and 14 toes to bar per round. Movement analysis: Sandbag squats (10 per side) at 100/70 lbs - approximately 2.5 sec per rep fresh, increasing to 3-4 sec with fatigue. Toes to bar - approximately 2 sec per rep fresh, degrading to 2.5-3 sec with grip fatigue. Round 1: 50 sec (20 squats × 2.5 + 14 TTB × 2 + 2 transitions). Round 2: 55 sec (fatigue 1.1x). Round 3: 62 sec (fatigue 1.25x, grip degradation). Round 4: 68 sec (fatigue 1.35x, significant grip issues). Round 5: 75 sec (fatigue 1.5x, frequent breaking on TTB). Total base time: 310 seconds for elite athletes. Applied scaling factors: L1 (beginners) need frequent rest breaks and modified movements (+113%), L5 (median) experiences moderate fatigue (+35%), L9 (top performers) maintain efficiency with minimal breaks (-13%).