Overview of Griff Workout
Griff is a CrossFit workout named after U.S. Air Force Staff Sergeant Travis L. Griffin, who died in 2008 in Afghanistan. The workout is a tribute to him and other fallen soldiers. It involves running and two bodyweight movements: pull-ups and clean and jerks. Griff is not a standard CrossFit Games workout, but it is a popular Hero WOD (Workout of the Day) that is done in CrossFit gyms worldwide.
The workout is challenging and requires a high level of fitness. It is a timed workout, and the goal is to complete it as quickly as possible. The workout involves running, pull-ups, and clean and jerks, which are all functional movements that mimic everyday activities. Completing the workout can improve cardiovascular endurance, upper body strength, and overall fitness.
Griff: Workout Description
- Run 800 meters
- 40 pull-ups
- Run 800 meters
- 40 clean and jerks (135/95 lbs)
- Run 800 meters
- 40 pull-ups
- Run 800 meters
The workout is timed, and the goal is to complete it as quickly as possible. The recommended weight for the clean and jerks is 135 pounds for men and 95 pounds for women. The workout is challenging and requires a high level of fitness.
Griff: Workout Variations and Scaling Options
Not everyone who tries the Griff workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the weight of the clean and jerks
- Use a resistance band for the pull-ups
- Reduce the number of pull-ups and clean and jerks
- Reduce the distance of the runs
Scaling options are essential to ensure that the workout is safe and effective for all fitness levels.
Tips and Strategies for Griff Workout
Here are some tips for completing the Griff workout efficiently and safely:
- Pace yourself during the runs to conserve energy for the pull-ups and clean and jerks.
- Break up the pull-ups and clean and jerks into manageable sets to avoid burnout.
- Use proper form during the clean and jerks to avoid injury.
- Take short breaks between sets to catch your breath and recover.
Athlete Performance
The average time to complete the Griff workout varies depending on the athlete’s fitness level. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
Conclusion
The Griff workout is a challenging and rewarding CrossFit workout that honors fallen soldiers. It involves running, pull-ups, and clean and jerks and requires a high level of fitness. Scaling options are available for those who need them, and proper form and pacing are essential for completing the workout safely and efficiently.