Crain workout

Crain Crossfit Workout

Overview of the Crain Workout

The Crain workout is named after U.S. Army Captain Andrew Pedersen-Keel, who was killed in action in Afghanistan in 2013. The Crain workout is a challenging CrossFit workout that involves a combination of weightlifting and bodyweight exercises. It is not a workout that is used in CrossFit competitions, but it is a popular workout among CrossFit enthusiasts.

Crain Workout: Workout Description

  • 2 rounds of:
    • 34 push-ups
    • 50-yard sprint
    • 34 deadlifts (115 pounds for men, 75 pounds for women)
    • 50-yard sprint
    • 34 box jumps (24-inch box for men, 20-inch box for women)
    • 50-yard sprint
    • 34 clean and jerks (75 pounds for men, 55 pounds for women)
    • 50-yard sprint
    • 34 burpees
    • 50-yard sprint

The workout is timed, and the goal is to complete it as quickly as possible.

Crain Workout Variations and Scaling Options

The Crain workout is a challenging workout that may not be suitable for everyone. Here are some scaling options for those who need them:

  • Reduce the weight of the deadlifts and clean and jerks
  • Use a lower box for the box jumps
  • Reduce the number of repetitions for each movement
  • Take longer rest periods between rounds

Tips and Strategies for the Crain Workout

The Crain workout is a high-intensity workout that requires a lot of energy and focus. Here are some tips for completing the workout efficiently and safely:

  • Pace yourself: The workout consists of a lot of repetitions, so it’s important to pace yourself and not go too hard too soon.
  • Focus on form: Proper form is essential for preventing injury and getting the most out of the workout. Make sure you are using proper form for each movement.
  • Take breaks when needed: It’s okay to take short breaks between movements to catch your breath and recover.
  • Warm up properly: Before starting the workout, make sure you warm up properly to prevent injury. A good warm-up could include some light cardio, stretching, and mobility exercises.
  • Cool down properly: After completing the workout, make sure you cool down properly to prevent injury and reduce muscle soreness. A good cool-down could include some light cardio, stretching, and foam rolling.

Athlete Performance in the Crain Workout

The average time to complete the Crain workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 30-45 minutes
  • Advanced: 20-30 minutes

Conclusion

The Crain workout is a challenging CrossFit workout that is a tribute to U.S. Army Captain Andrew Pedersen-Keel. It involves a combination of weightlifting and bodyweight exercises and is timed. The workout can be scaled to suit different fitness levels, and proper form and pacing are essential for completing it safely and efficiently.