Overview of the Ingrid Workout
The Ingrid workout is named after Ingrid Kantola, a former Marine and CrossFit athlete who passed away in 2006. The workout was created in her honor and first appeared on the CrossFit main site in 2008. It has since been used in various CrossFit competitions, including the 2011 CrossFit Games.
The Ingrid workout is a challenging combination of weightlifting and gymnastics movements. It involves three rounds of 10 reps of deadlifts and 15 reps of box jumps, followed by three rounds of 10 reps of power cleans and 15 reps of box jumps, and finishing with three rounds of 10 reps of overhead squats and 15 reps of box jumps. The workout is for time, meaning the goal is to complete it as quickly as possible.
The Ingrid workout is considered a difficult workout, suitable for intermediate to advanced athletes. It requires a high level of strength, endurance, and coordination. The benefits of the Ingrid workout include improved cardiovascular endurance, increased strength, and improved coordination.
Ingrid Workout Description
- Deadlifts (155 pounds for men, 105 pounds for women): 10 reps
- Box jumps (24 inches for men, 20 inches for women): 15 reps
- Power cleans (155 pounds for men, 105 pounds for women): 10 reps
- Box jumps (24 inches for men, 20 inches for women): 15 reps
- Overhead squats (155 pounds for men, 105 pounds for women): 10 reps
- Box jumps (24 inches for men, 20 inches for women): 15 reps
The workout is for time, meaning the goal is to complete all three rounds as quickly as possible.
Ingrid Workout Variations/Scaling Options
Not everyone who tries the Ingrid workout will be able to do it as prescribed. Some common scaling options for the Ingrid workout include:
- Reducing the weight of the deadlifts, power cleans, and overhead squats
- Reducing the height of the box jumps
- Doing step-ups instead of box jumps
- Reducing the number of reps per round
Scaling options are recommended for beginners or those who are not yet comfortable with the movements involved in the workout.
Ingrid Workout Tips and Strategies
- Pace yourself: The Ingrid workout is a long and challenging workout, so it’s important to pace yourself from the beginning. Don’t go too hard too soon, or you’ll burn out before the end.
- Break up the reps: Instead of trying to do all the reps in one go, break them up into smaller sets. For example, you could do 5 deadlifts, take a short break, and then do another 5 deadlifts.
- Use proper form: The Ingrid workout involves complex movements that require proper form to avoid injury. Make sure you know how to do each movement correctly before attempting the workout.
- Warm up properly: Before starting the Ingrid workout, warm up properly to prepare your body for the movements involved. A good warm-up could include some light cardio, dynamic stretching, and practice reps of the movements involved in the workout.
- Cool down properly: After completing the Ingrid workout, cool down properly to help your body recover. This could include some light cardio, static stretching, and foam rolling.
Ingrid Workout Athlete Performance
The average times for the Ingrid workout for different levels of athletes are:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
These times are just averages and can vary depending on the athlete’s fitness level and experience.
Conclusion
The Ingrid workout is a challenging and rewarding workout that honors the memory of a former Marine and CrossFit athlete. It involves a combination of weightlifting and gymnastics movements and is suitable for intermediate to advanced athletes. By following the tips and strategies provided, athletes can complete the workout efficiently and safely, and enjoy the benefits of improved cardiovascular endurance, increased strength, and improved coordination.