WOD for Friday and some words REL WOD Caps

February 4, 2015

In light of some confusion yesterday (3 rft 15 Power snatch, 15 Box Jumps, 15 Squat Clean to Overhead, 15 C2B pullups) I thought it best to elaborate a little bit on the logic behind “capping” a workout.

“Capping”, or ending a workout at a given point prior to the athlete’s being finished with everything written down in the initial prescription, is done for a few reasons: 1st) Most significantly, to preserve the safety of the exerciser. While we admire the will to keep going, we’ll typically look at the loading and volume of a given WOD and determine that if a given athlete cant get the XYZ prescription done in 10 minutes (or 12 or 20 etc) then further attempts to try to do so result in a dramatic rise in the risk of injury. Flailing away on heavy deadlifts or overhead work while you’re tired, dehydrating, and weakening is rarely a good idea. 2nd) We may want to preserve your ability to WOD another day. Pullups, (generally speaking) are less dangerous than some other actions, but VERY apt to create significant soreness after the exerciser reaches his/her ceiling. To extend that athlete beyond a given point may not be dangerous, per se, but may keep them from good efforts for several days thereafter. 3) Logistically, we may have other stuff to cover THAT day, so for the sake of total fitness we move on.

This begs the question: Should I hold to the workout as prescribed, OR should I scale such that I can finish under the allotted cap? The answer is fluid and depends on a number of things. USUALLY (certainly not always) I’m in favor of the athlete executing as Rx’D *provided their movement is sound* and failing to make the cap. CrossFit’s emphasis on quantifying your work is often a great aspect of the methodology, but concern with your score that eclipses sound movement is an unfortunate side effect.

To that end, remember that rx’d trumps scaled regardless of relative number. So if Susie Rx’s NASCAR and gets 3 rounds and Dave scales the Back Squat portion and gets 4 rounds, Susie Wins.

While we’re on the subject of quantifying. I’d ask many of you to try to stay away from making any changes Mid-Wod. I see people all the time who start with 135 and then 40% of the way in the drop to 95, or Chest to Bar in the first round is now Chin to Bar in the 2nd round etc etc. This is just too many variables and it compromises your ability to get an apples to apples comparison of your performance in the future.

Friday’s WOD
Open Prep
Amrap in 10 of 10 reps each
Deadlift @ 275/155
Wallballs 20/14
Burpee Box Jumps 24/20

rest 10

4×5 Front Squat Tempo Controlled at 2-2-x-2
Work at 70-75-80-85% full intensity.
rest 3 mins between sets.



  1. WOD #1 91 RX
    WOD #2 best set of 5 205lbs

  2. Wod 1
    120 scaled to 195
    Wod 2 front squat 145

  3. #1- 112 @120lbs
    #2 – 85lbs

  4. 121 at 225
    No fs. I’m saving myself for the grid.

  5. 105 rx
    cgbp instead of fs (tennis match tomorrow, 10 mile run Sunday):

  6. 115 at 275 rx
    FS 155

  7. 115 @ 235
    FS at 135 (3) sets and 155 (1) set

  8. 96 at 225lbs

  9. 107@120

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