Overview of Lumberjack 20
Lumberjack 20 is a CrossFit workout named after the 19 firefighters and one helicopter pilot who lost their lives in the Yarnell Hill Fire in Arizona in 2013. This workout was created to honor their memory and sacrifice. It is a challenging workout that involves a combination of cardio and strength exercises. Lumberjack 20 is not a workout that is used in CrossFit competitions, but it is a popular workout in CrossFit gyms around the world.
Lumberjack 20: Workout Description
Lumberjack 20 is a long and grueling workout that requires a lot of physical and mental strength. The workout consists of 20 rounds of six different exercises, with a 400-meter run between each round. The exercises are performed in the order listed above, and the recommended weights are challenging.
- Deadlifts (275/185 lb)
- Kettlebell swings (2 pood/1.5 pood)
- Overhead Squats (115/75 lb)
- Burpees
- Chest-to-Bar Pull-ups
- Box Jumps (24/20 in)
- Dumbbell Squat Cleans (45/35 lb)
The workout is timed, and the goal is to complete all 20 rounds as quickly as possible. The recommended time cap for the workout is 40 minutes.
Lumberjack 20 Variations and Scaling Options
Lumberjack 20 is a very challenging workout, and not everyone will be able to complete it as prescribed. Here are some scaling options that can be used:
- Reduce the weight of the deadlifts, kettlebell swings, overhead squats, and dumbbell squat cleans.
- Reduce the number of rounds from 20 to 10 or 15.
- Reduce the distance of the run from 400 meters to 200 meters.
- Substitute regular pull-ups or jumping pull-ups for chest-to-bar pull-ups.
Tips and Strategies
Here are some tips and strategies for completing Lumberjack 20 efficiently and safely:
- Pace yourself. Lumberjack 20 is a long workout, and it’s important to conserve your energy.
- Break up the exercises into manageable sets. For example, you could do 10 deadlifts, take a short break, and then do the remaining 10 deadlifts.
- Focus on your form. The recommended weights for the exercises are challenging, so it’s important to maintain proper form to avoid injury.
- Take short breaks between exercises if needed.
- Stay hydrated throughout the workout.
- Warm up properly before starting the workout.
Athlete Performance
The average time to complete Lumberjack 20 varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 50-60 minutes
- Intermediate: 40-50 minutes
- Advanced: 30-40 minutes
Conclusion
Lumberjack 20 is a challenging CrossFit workout that honors the memory of the 19 firefighters and one helicopter pilot who lost their lives in the Yarnell Hill Fire in Arizona in 2013. It involves a combination of cardio and strength exercises and is timed. The workout is not used in CrossFit competitions, but it is a popular workout in CrossFit gyms around the world. With proper scaling and pacing, Lumberjack 20 can be completed by athletes of all levels.