Overview of the Clovis Workout
The Clovis workout is a CrossFit workout named after a fallen soldier, Army Staff Sgt. Bryan C. Black, who died in the line of duty in 2017. The workout was created in his honor and is known for its high level of difficulty. It has not been used in any CrossFit Games, semifinals/regionals, or open competitions.
The workout involves a 10-mile run followed by 150 burpee pull-ups. It is considered one of the most challenging workouts in the CrossFit community due to its long duration and high volume of burpee pull-ups.
The benefits of the Clovis workout include improved cardiovascular endurance, muscular endurance, and mental toughness.
Clovis: Workout Description
- 10-mile run
- 150 burpee pull-ups
The recommended weight for the burpee pull-ups is bodyweight. The workout is not timed, but it is recommended to complete it as quickly as possible.
Clovis: Workout Variations and Scaling Options
The Clovis workout is not recommended for beginners or those who are not in good physical condition. Scaling options for the workout include:
- Reducing the distance of the run
- Reducing the number of burpee pull-ups
- Using a band or assistance for the pull-ups
It is important to consult with a coach or trainer before attempting the Clovis workout to determine the appropriate scaling options.
Tips and Strategies for Clovis Workout
The Clovis workout is a long and grueling workout that requires mental toughness and pacing. Here are some tips and strategies for completing the workout efficiently and safely:
- Pace yourself during the run to conserve energy for the burpee pull-ups.
- Break up the burpee pull-ups into manageable sets to avoid burnout.
- Use a consistent breathing pattern during the burpee pull-ups to maintain a steady pace.
- Take short breaks as needed to recover and refocus.
- Stay hydrated throughout the workout.
Athlete Performance in Clovis Workout
The Clovis workout is considered an advanced workout and is not recommended for beginners. Here are some average times for different levels of athletes:
- Beginner: N/A
- Intermediate: N/A
- Advanced: 2-3 hours
Clovis Workout Conclusion
The Clovis workout is a challenging workout that requires mental toughness, pacing, and endurance. It is not recommended for beginners or those who are not in good physical condition. However, for those who are up for the challenge, the Clovis workout can provide significant benefits for cardiovascular and muscular endurance.