Claudia workout

Claudia Crossfit Workout

Overview of the Claudia Workout

The Claudia workout is a CrossFit workout named after Claudia Shamp, a CrossFit athlete who died in a car accident in 2007. The workout was created in her memory and is often done in her honor. The Claudia workout is not a standard CrossFit Games workout, but it is a popular workout in the CrossFit community. The Claudia workout is a high-intensity workout that involves a combination of rowing and thrusters.

Claudia Workout: Workout Description

The Claudia workout consists of the following movements:

  • 5 rounds for time
  • 20 thrusters (65 pounds for men, 45 pounds for women)
  • 30 calories on the rowing machine

The workout is timed, and the goal is to complete all five rounds as quickly as possible. The recommended weights for the thrusters are 65 pounds for men and 45 pounds for women.

Claudia Workout: Workout Variations and Scaling Options

The Claudia workout can be scaled for athletes of all levels. Here are some common scaling options:

  • Reduce the weight of the thrusters
  • Reduce the number of calories on the rowing machine
  • Reduce the number of rounds

Scaling options are recommended for beginners or those new to CrossFit. It is important to work with a trainer to determine the appropriate scaling options.

Claudia Workout: Tips and Strategies

Here are some tips for completing the Claudia workout efficiently and safely:

  • Pace yourself: The Claudia workout is a high-intensity workout, so it is important to pace yourself to avoid burning out too quickly.
  • Focus on form: Proper form is essential for completing the thrusters and rowing machine exercises safely and effectively.
  • Take breaks: It is important to take breaks as needed to avoid overexertion and injury.
  • Warm-up and cool-down: A proper warm-up and cool-down routine can help prepare the body for the workout and reduce the risk of injury.

Claudia Workout: Athlete Performance

The Claudia workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-20 minutes


The Claudia workout is a challenging and intense CrossFit workout that honors the memory of Claudia Shamp. With proper scaling options and a focus on form and pacing, athletes of all levels can complete this workout safely and effectively.