Blake workout

Blake Crossfit Workout

Overview of the Blake Workout

The Blake workout is named after U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, who was killed in action in Afghanistan in 2010. It was first posted on the CrossFit main site in 2011 as a tribute to him. The workout is a hero WOD, which means it is a challenging workout created in honor of a fallen hero. The Blake workout is a combination of weightlifting and bodyweight exercises that are designed to test an athlete’s strength, endurance, and mental toughness. It is a challenging workout that requires a high level of fitness and skill.

Blake Workout: Workout Description

  • 100-foot walking lunge with a 45/35 lb plate held overhead
  • 30 box jumps (24/20 in)
  • 20 wall balls (20/14 lb)
  • 10 handstand push-ups

The workout is scored by the total time it takes to complete all four rounds. The recommended weight for the walking lunge is 45/35 lb, and the recommended height for the box jump is 24/20 in. The wall ball should be 20/14 lb, and the handstand push-ups should be performed with strict form.

Blake Workout Variations and Scaling Options

  • Reduce the weight of the walking lunge, box jump, wall ball, and handstand push-up
  • Use a lower box for the box jump
  • Use a lighter medicine ball for the wall ball
  • Substitute push-ups for the handstand push-up

Tips and Strategies for the Blake Workout

  • Pace yourself: The Blake workout is a long workout that requires a lot of endurance. Pace yourself from the beginning to avoid burning out too quickly.
  • Break up the reps: Break up the reps into manageable sets to avoid fatigue. For example, break up the box jumps into sets of 10 or 15.
  • Use proper form: Use proper form for all exercises to avoid injury. For example, keep your chest up and your knees behind your toes during the walking lunge.
  • Warm up and cool down: The Blake workout is a demanding workout that requires a proper warm-up and cool-down routine. Warm up with some light cardio and dynamic stretching, and cool down with some static stretching.

Athlete Performance in the Blake Workout

  • Beginner: 50-60 minutes
  • Intermediate: 40-50 minutes
  • Advanced: 30-40 minutes

Conclusion

The Blake workout is a challenging workout that requires a high level of fitness and skill. It is a hero WOD that is designed to test an athlete’s strength, endurance, and mental toughness. If you are up for the challenge, give it a try and see how you stack up against other athletes. Remember to use proper form, pace yourself, and scale the workout if needed.