Overview of the J.J. Crossfit Workout
The J.J. Crossfit workout is named after U.S. Marine Lance Corporal Justin James “JJ” Wilson, who was killed in action in Afghanistan in 2010. This workout was created in his honor and is often performed on Memorial Day. The workout involves a combination of running, weightlifting, and bodyweight exercises. It is a challenging workout that requires a high level of fitness and endurance.
J.J. Crossfit: Workout Description
- 1-mile run
- 50 dumbbell push presses (50/35 lb)
- 10 strict pull-ups
- 1-mile run
- 50 kettlebell swings (24/16 kg)
- 10 strict pull-ups
- 1-mile run
- 50 dumbbell thrusters (50/35 lb)
- 10 strict pull-ups
The workout is scored by the total time it takes to complete all the movements.
J.J. Crossfit: Workout Variations and Scaling Options
- Reducing the weight of the dumbbells and kettlebells
- Using a resistance band for the pull-ups
- Reducing the number of repetitions for each movement
- Breaking up the workout into smaller sets with rest in between
Tips and Strategies
- Start with a steady pace on the first mile run to conserve energy for the rest of the workout.
- Break up the movements into smaller sets with rest in between to avoid burnout.
- Use proper form and technique for each movement to avoid injury.
- Focus on breathing and maintaining a consistent pace throughout the workout.
- Use chalk to maintain a good grip on the dumbbells and kettlebells.
Athlete Performance
The average times for completing the J.J. Crossfit workout vary depending on the athlete’s level of fitness. Here are some estimated times for different levels:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
Conclusion
The J.J. Crossfit workout is a challenging and intense workout that requires a high level of fitness and endurance. It is a great way to honor the sacrifice of Lance Corporal Justin James Wilson and other fallen heroes. With proper scaling and pacing, anyone can complete this workout and experience the benefits of functional fitness.