Overview of Lucy Workout
Lucy is a CrossFit workout named after a dog that belonged to a gym owner. It is a benchmark workout that was first introduced in 2015. The workout involves a combination of cardio and weightlifting exercises that are designed to test an athlete’s endurance, strength, and stamina. Lucy is not a workout that is used in CrossFit competitions, but it is a popular workout that is done in CrossFit gyms around the world.
Lucy: Workout Description
Lucy is a 20-minute AMRAP (as many rounds as possible) workout that consists of the following movements:
- 10 dumbbell thrusters (50/35 lb)
- 30 double-unders
The workout starts with 10 dumbbell thrusters, followed by 30 double-unders. Athletes then repeat this sequence as many times as possible within the 20-minute time cap. The recommended weight for the dumbbell thrusters is 50/35 lb, but athletes can scale the weight as needed.
Lucy: Workout Variations and Scaling Options
Lucy is a challenging workout that requires a high level of fitness. Athletes who are new to CrossFit or who are not able to perform the prescribed movements can scale the workout by reducing the weight of the dumbbell thrusters or by doing single-unders instead of double-unders. Athletes can also reduce the number of rounds or the time cap to make the workout more manageable.
Tips and Strategies for Lucy
To complete Lucy efficiently and safely, athletes should focus on pacing themselves and maintaining good form throughout the workout. Here are some tips and strategies for completing Lucy:
- Break up the dumbbell thrusters into manageable sets to avoid burning out too quickly.
- Focus on breathing and maintaining a steady pace throughout the workout.
- Practice double-unders before attempting the workout to improve efficiency.
- Use wrist wraps to prevent fatigue and improve grip strength during the dumbbell thrusters.
Athlete Performance in Lucy
The average number of rounds completed by athletes of different levels in Lucy are:
- Beginner: 3-5 rounds
- Intermediate: 6-8 rounds
- Advanced: 9-12 rounds
Lucy is a challenging CrossFit workout that is designed to test an athlete’s endurance, strength, and stamina. Athletes who are new to CrossFit or who are not able to perform the prescribed movements can scale the workout to make it more manageable. With proper pacing and form, athletes can complete Lucy and improve their fitness level.