Overview of the ‘Arnie’ CrossFit Workout
The ‘Arnie’ CrossFit workout is named after Arnold Schwarzenegger, who is known for his impressive physique and success in bodybuilding competitions. This workout was first introduced in 2010 at the CrossFit Games, where athletes had to complete it as part of the competition. The workout is a variation of the classic dumbbell snatch, which is a movement that involves lifting a weight from the ground to overhead in one fluid motion. The ‘Arnie’ workout is a high-intensity workout that requires a high level of skill and strength.
‘Arnie’ Workout Description
- 21 Turkish get-ups (alternating arms)
- 50 kettlebell swings
- 21 overhead squats (alternating arms)
- 50 kettlebell swings
- 21 Turkish get-ups (alternating arms)
The recommended weight for the Turkish get-ups is 70 pounds for men and 50 pounds for women. The recommended weight for the kettlebell swings is 2 pood (70 pounds) for men and 1.5 pood (53 pounds) for women. The recommended weight for the overhead squats is 95 pounds for men and 65 pounds for women. The workout is timed, and the goal is to complete all the movements as quickly as possible.
‘Arnie’ Workout Variations and Scaling Options
- Reduce the weight of the kettlebell, dumbbell, or barbell
- Reduce the number of repetitions for each movement
- Substitute the Turkish get-up with a simpler movement, such as a sit-up or a plank
- Substitute the overhead squat with a simpler movement, such as a front squat or a goblet squat
It’s important to choose a scaling option that is challenging but still allows you to maintain good form throughout the workout.
Tips and Strategies for the ‘Arnie’ Workout
- Break up the Turkish get-ups and overhead squats into smaller sets to avoid fatigue
- Use a weight that allows you to maintain good form throughout the workout
- Focus on your breathing and pacing to avoid burning out too quickly
- Use your legs and hips to generate power for the kettlebell swings
- Keep your core tight and your shoulders stable during the Turkish get-ups and overhead squats
Athlete Performance in the ‘Arnie’ Workout
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Conclusion
The ‘Arnie’ CrossFit workout is a challenging and intense workout that requires a high level of skill and strength. It’s important to choose a scaling option that is challenging but still allows you to maintain good form throughout the workout. With the right preparation and mindset, anyone can complete this workout and reap the benefits of improved fitness and strength.