Overview of the Josh Workout
The Josh workout is a CrossFit Hero WOD (Workout of the Day) named in honor of U.S. Army Staff Sergeant Joshua Hager, who died in Afghanistan in 2007. The workout was first posted on the CrossFit main site in 2008. It is a challenging workout that involves a combination of weightlifting and gymnastics movements.
Josh Workout: Workout Description
- 21 overhead squats (95 pounds for men, 65 pounds for women)
- 42 pull-ups
- 15 overhead squats
- 30 pull-ups
- 9 overhead squats
- 18 pull-ups
The workout is performed for time, with the recommended weight for the overhead squats being 95 pounds for men and 65 pounds for women. The pull-ups can be done with a kipping or strict technique.
Josh Workout: Workout Variations and Scaling Options
For those who are unable to perform the overhead squats with the recommended weight, a scaled option is to use a lighter weight or a PVC pipe. For those who are unable to perform pull-ups, a scaled option is to use a resistance band or perform jumping pull-ups. It is important to choose a weight and scaling option that allows for proper form and technique.
Josh Workout: Tips and Strategies
To complete the Josh workout efficiently and safely, it is important to pace oneself and break up the movements into manageable sets. For example, breaking up the pull-ups into sets of 5 or 10 can help prevent burnout. It is also important to maintain proper form and technique throughout the workout, especially during the overhead squats. A suggested warm-up for this workout could include mobility exercises for the shoulders and hips, as well as a few sets of light overhead squats and pull-ups.
Josh Workout: Athlete Performance
According to the CrossFit website, an average time for completing the Josh workout is around 15-20 minutes for intermediate to advanced athletes. However, times can vary widely depending on individual fitness levels and experience.
Josh Workout: Conclusion
The Josh workout is a challenging and intense CrossFit Hero WOD that honors the sacrifice of U.S. Army Staff Sergeant Joshua Hager. While it may be a difficult workout, it can also be a rewarding and fulfilling experience for those who are up for the challenge. Proper form, pacing, and scaling options are key to completing the workout safely and efficiently.