Overview of the Justin Workout
The Justin workout is a CrossFit Hero WOD (Workout of the Day) named after U.S. Marine Corps Sgt. Justin M. Hansen, who died on July 24, 2012, in Afghanistan. This workout was first posted on the CrossFit main site in 2013 and has since become a popular benchmark workout in the CrossFit community. The Justin workout has not been used in any CrossFit Games, semifinals/regionals, or open competitions.
Justin Workout: Workout Description
The Justin workout consists of the following movements:
- 30-20-10 reps for time of:
- Bodyweight back squats
- Bodyweight bench presses
- Strict pull-ups
The workout is performed in three rounds, with each round consisting of 30, 20, and 10 reps of each movement, respectively. The recommended weight for the back squats and bench presses is the participant’s body weight. The pull-ups are performed with strict form, without any kipping or swinging.
The workout is timed, and the goal is to complete all three rounds as quickly as possible. The workout is challenging and requires a high level of fitness and endurance.
Justin Workout: Workout Variations/Scaling Options
The Justin workout is a challenging workout that may not be suitable for everyone. Here are some common scaling options for those who need them:
- Reduce the weight for the back squats and bench presses to a percentage of body weight that is manageable.
- Use a resistance band or assisted pull-up machine to assist with the pull-ups.
- Reduce the number of reps for each movement to a manageable number.
It is important to scale the workout appropriately to avoid injury and to ensure that the workout is challenging but manageable.
Tips and Strategies for the Justin Workout
Here are some tips and strategies for completing the Justin workout efficiently and safely:
- Break up the reps into manageable sets and take short breaks between sets.
- Focus on maintaining good form throughout the workout, especially for the back squats and bench presses.
- Use a spotter for the bench presses to ensure safety.
- Use a grip that is comfortable for the pull-ups and switch grips as needed to avoid fatigue.
- Warm up properly before starting the workout and cool down properly after completing the workout.
Justin Workout: Athlete Performance
The Justin workout is a challenging workout that requires a high level of fitness and endurance. Here are some average times for different levels of athletes:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
It is important to note that these times are just averages, and individual performance may vary depending on fitness level and experience.
Conclusion
The Justin workout is a challenging and intense workout that is designed to honor the memory of U.S. Marine Corps Sgt. Justin M. Hansen. It is a high-intensity workout that requires a high level of fitness and endurance. By scaling the workout appropriately and using proper form and technique, participants can complete the workout safely and efficiently.