Overview of the Gator Workout
The Gator workout is a CrossFit benchmark workout named after U.S. Army Specialist Christopher “Gator” Gathercole, who was killed in Iraq on August 26, 2005. This workout was first posted on the CrossFit main site on September 12, 2005. The Gator workout is a hero workout, which is a tribute to fallen soldiers and first responders. The Gator workout is a challenging workout that involves a high volume of weightlifting and gymnastics movements. The workout is designed to test an athlete’s strength, endurance, and mental toughness.
Gator Workout: Workout Description
- 8 rounds for time:
- 5 front squats (185/135 lb)
- 26 ring push-ups
The workout involves eight rounds of five front squats and 26 ring push-ups. The front squats are performed with a barbell loaded with 185 pounds for men and 135 pounds for women. The ring push-ups are performed with the hands on gymnastics rings, with the athlete lowering their chest to the rings and then pressing back up. The workout is scored for time, with the clock starting when the athlete begins the first round and stopping when the athlete completes the final round.
Gator Workout: Workout Variations/Scaling Options
The Gator workout can be scaled by reducing the weight of the front squats and/or the number of ring push-ups per round. Athletes who are not able to perform ring push-ups can substitute regular push-ups or push-ups on a box. Athletes who are not able to perform front squats with the prescribed weight can reduce the weight or substitute a different squatting movement, such as goblet squats or air squats.
Tips and Strategies for the Gator Workout
The Gator workout is a high-volume workout that requires pacing and mental toughness. Athletes should aim to maintain a steady pace throughout the workout, avoiding going too fast in the early rounds and burning out. Breaking up the ring push-ups into smaller sets can help athletes maintain a consistent pace. Athletes should also focus on maintaining good form throughout the workout, especially on the front squats, to avoid injury.
Athlete Performance in the Gator Workout
The Gator workout is a challenging workout that requires a high level of strength and endurance. The average time for completing the workout varies depending on the athlete’s level of fitness. For advanced athletes, a good time to aim for is under 20 minutes. Intermediate athletes can aim for a time between 20 and 30 minutes, while beginner athletes may take longer than 30 minutes to complete the workout.
Conclusion
The Gator workout is a challenging CrossFit benchmark workout that honors the sacrifice of U.S. Army Specialist Christopher “Gator” Gathercole. The workout involves eight rounds of five front squats and 26 ring push-ups, and is designed to test an athlete’s strength, endurance, and mental toughness. Athletes can scale the workout by reducing the weight of the front squats and/or the number of ring push-ups per round. To perform the workout efficiently and safely, athletes should focus on pacing, maintaining good form, and mental toughness.