Metcon

Monday, December 1, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Row

Walking lunges

Echo bike

Pistol warm up

• Air squats
• Reverse Lunge
• Shrimp squat
• Pistol progressions

Power Clean warm up

Conditioning

2k Row

50 Pistol

30 Hang power clean (225/155lb.)

For time. 

Goal: Sub 15:00

Cap: 18:00

Intermediate: 1500m Row, 50 single leg squat to box or 30 pistol holding plate or rig, 165/115lb.

Baseline: 1k Row, 30 single leg squat to box or step up, 45/35lb. 

I scaled to 1500 meter row, 50 pistols to 21" box and 105 pound hang power cleans.  I moved well finishing the row in around 7:30.  Transition to pistols was quick and I could move without long pauses, finishing in about 3:30.  Transition to hang power cleans was longer.  Once I got going, I was moving well, starting off with a large set followed by shorter sets 8/5/3/3/3/3/5.  I finished in 14:00 and felt like I had scaled it very well given the time goal and cap.  

Intent

"Today is a workout that is both high capacity and high skill. Can anyone take this thing on RX’d? The workout isn’t created  to discourage but to inspire. Even the fittest in our community has to be challenged or their journey will only halt. Remember as we program for the best and scale for the rest, this methodology was built around this principle and why it works. Don’t tie your self worth or the progress of your training to the letters RX’d because as you get fitter, the standard rises with it. Pace the row enough that you get off ready to move steady on the pistols and the hang clean should be doable in sets of 5+ but it is ok for it to be heavy, this is a heavy WOD!"

It is a very rare occasion when I can Rx a workout.  Usually I am cruising between the Intermediate and Baseline variation.  For barbell movements, the women's intermediate is usually a good starting point.  For gymnastics, I am usually just above the baseline recommendations.  For endurance, I can typically handle the intermediate volumes.  I agree with the programming methodology of programming for the best and scale for the rest (as CrossFit is infinitely scalable).  However, for newer individuals it is much more difficult to determine appropriate scaling options.  As an experienced CrossFitter, I feel like I can get pretty close to the intended stimulus.