Havana workout

Havana Crossfit Workout

Overview of the Havana Workout

Havana is a CrossFit workout named after U.S. Marine Captain Rich Stafanovich, who died in 2005 during Operation Iraqi Freedom. The workout was created in his honor and first appeared on the CrossFit website in 2008. Havana has also been used in CrossFit competitions, including the 2013 CrossFit Games.

The workout consists of five rounds of the following movements:

  • 150-meter sprint
  • 30 air squats
  • 10 push-ups
  • 10 kettlebell swings (70/53 lb)

Havana is considered a challenging workout due to the high intensity and the number of rounds. However, it can be scaled to accommodate different fitness levels.

The benefits of the Havana workout include improving cardiovascular endurance, building strength and muscle, and increasing overall fitness.

Havana: Workout Description

The Havana workout consists of five rounds of the following movements:

  1. 150-meter sprint
  2. 30 air squats
  3. 10 push-ups
  4. 10 kettlebell swings (70/53 lb)

The workout is performed for time, meaning that the goal is to complete all five rounds as quickly as possible. The recommended weights for the kettlebell swings are 70/53 lb, but this can be scaled down for beginners or those with lower fitness levels.

Havana: Workout Variations and Scaling Options

Not everyone who tries the Havana workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the number of rounds from five to three or four.
  • Reduce the weight of the kettlebell for the swings.
  • Perform push-ups on the knees instead of the toes.
  • Reduce the number of reps for each movement.

Scaling options are important to prevent injury and ensure that the workout is challenging but still achievable.

Tips and Strategies for Havana

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

  • Pace yourself during the sprints to avoid burning out too quickly.
  • Break up the air squats and push-ups into manageable sets to avoid fatigue.
  • Use proper form during the kettlebell swings to prevent injury.
  • Take short breaks between movements to catch your breath and recover.

It’s also important to warm up properly before starting the workout and cool down afterward to prevent injury and aid in recovery.

Athlete Performance in Havana

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

  • Beginner: 30-40 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes


The Havana workout is a challenging CrossFit workout that honors the memory of a fallen Marine. It consists of five rounds of sprints, air squats, push-ups, and kettlebell swings, and is performed for time. The workout can be scaled to accommodate different fitness levels, and proper form and pacing are important for completing it safely and efficiently.