Overview of the ‘Heather’ CrossFit Workout
The ‘Heather’ CrossFit workout is named after Heather Heyer, who was killed in the 2017 Charlottesville protests. This workout was created to honor her memory and her fight for social justice. It is a challenging workout that involves a combination of cardio and strength exercises. The workout has not been used in any CrossFit Games, semifinals/regionals, or open competitions.
‘Heather’ CrossFit Workout Description
The ‘Heather’ CrossFit workout consists of the following movements:
- 800-meter run
- 21 kettlebell swings (24/16 kg)
- 21 burpees
- 21 box jumps (24/20 in)
- 21 dumbbell thrusters (50/35 lb)
- 400-meter run
- 21 dumbbell thrusters (50/35 lb)
- 21 box jumps (24/20 in)
- 21 burpees
- 21 kettlebell swings (24/16 kg)
- 800-meter run
The workout is timed, and the goal is to complete it as fast as possible. The recommended weights for the kettlebell swings and dumbbell thrusters are 24/16 kg and 50/35 lb, respectively.
‘Heather’ CrossFit Workout Variations and Scaling Options
The ‘Heather’ CrossFit workout can be scaled for different fitness levels. Here are some common scaling options:
- Reduce the weight of the kettlebell and dumbbell
- Reduce the height of the box jump
- Reduce the number of repetitions for each movement
- Replace the run with a row or bike
Scaling options are recommended for beginners or those who are new to CrossFit. It is important to work with a trainer to determine the appropriate scaling options.
Tips and Strategies for the ‘Heather’ CrossFit Workout
Here are some tips for completing the ‘Heather’ CrossFit workout efficiently and safely:
- Pace yourself during the runs to conserve energy
- Break up the sets of kettlebell swings, burpees, box jumps, and dumbbell thrusters into manageable sets
- Focus on proper form for each movement to avoid injury
- Take short breaks between sets to catch your breath and recover
Athlete Performance in the ‘Heather’ CrossFit Workout
The ‘Heather’ CrossFit workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 35-45 minutes
- Intermediate: 25-35 minutes
- Advanced: 20-25 minutes
Conclusion
The ‘Heather’ CrossFit workout is a challenging and meaningful workout that honors the memory of Heather Heyer. It is a combination of cardio and strength exercises that requires a high level of fitness. With proper scaling and pacing, anyone can complete this workout and feel a sense of accomplishment.