Jag 28 workout

Jag 28 Crossfit Workout

Overview of Jag 28

Jag 28: History of Jag 28 and competitions appearances of this workout

Jag 28 is a CrossFit workout named after fallen soldier U.S. Air Force Capt. John “JAG 28” Graziano, who died in 2003 during Operation Iraqi Freedom. This workout was created in his honor and is often performed on Memorial Day. The workout consists of four rounds of seven exercises, each exercise representing a different military branch. The workout is designed to be challenging and intense, with a focus on endurance, strength, and mental toughness.

Jag 28: Workout Description

Jag 28 consists of four rounds of seven exercises, with each exercise representing a different military branch. The workout is performed for time, with the goal of completing all four rounds as quickly as possible. The exercises are:

  • Army: 28 push-ups
  • Marine Corps: 28 sit-ups
  • Navy: 28 air squats
  • Air Force: 28 box jumps (24/20 inches)
  • Coast Guard: 28 kettlebell swings (24/16 kg)
  • National Guard: 28 walking lunges (total)
  • Special Forces: 400-meter run

The workout is designed to be challenging and intense, with a focus on endurance, strength, and mental toughness. The recommended weights for the kettlebell swings are 24/16 kg, and the box jumps are 24/20 inches. The workout is scored by the time it takes to complete all four rounds.

Jag 28: Workout Variations and Scaling Options

Jag 28 variations and scaling options

Jag 28 can be scaled by reducing the number of repetitions for each exercise or by reducing the weight of the kettlebell and the height of the box jump. Beginners can also perform the workout with a partner, with one partner completing one round while the other rests. This workout can also be modified for those with injuries or mobility issues.

Jag 28: Tips and Strategies

Jag 28 tips and strategies

To complete Jag 28 efficiently and safely, it is important to pace yourself and break up the exercises into manageable sets. It is recommended to break up the push-ups, sit-ups, and air squats into sets of 7 or 14, and to take short breaks between each set. For the box jumps and kettlebell swings, it is important to maintain good form and to use your legs to generate power. For the walking lunges, it is recommended to take short steps and to keep your knee behind your toes. Finally, for the 400-meter run, it is important to maintain a steady pace and to conserve energy for the remaining exercises.

Jag 28: Athlete Performance

Athlete Performance in Jag 28

The average time to complete Jag 28 varies depending on the athlete’s level of fitness and experience. For advanced athletes, the workout can be completed in under 30 minutes, while intermediate athletes can complete it in 35-40 minutes. Beginners may take up to an hour to complete the workout.

Conclusion

Jag 28: Workout conclusion

Jag 28 is a challenging and intense CrossFit workout that honors the memory of fallen soldier U.S. Air Force Capt. John “JAG 28” Graziano. The workout consists of four rounds of seven exercises, each exercise representing a different military branch. To complete the workout efficiently and safely, it is important to pace yourself, break up the exercises into manageable sets, and maintain good form. With dedication and practice, Jag 28 can help improve endurance, strength, and mental toughness.