Overview of the McCluskey CrossFit Workout
The McCluskey CrossFit workout is named after U.S. Army Sergeant Jason McCluskey, who died in Afghanistan in 2010. This workout was created in his honor and is often performed on Memorial Day. The workout involves running, squatting, and lifting weights. It is a challenging workout that requires a high level of fitness and endurance. The benefits of this workout include improved cardiovascular endurance, increased strength, and mental toughness.
McCluskey CrossFit: Workout Description
- Run 800 meters
- 50 back squats (135/95 lb)
- Run 800 meters
- 50 bench press (135/95 lb)
- Run 800 meters
- 50 deadlifts (135/95 lb)
- Run 800 meters
- 50 burpees
- Run 800 meters
- 50 kettlebell swings (53/35 lb)
The workout is timed, and the goal is to complete it as quickly as possible. The recommended weights for the back squats, bench press, and deadlifts are 135/95 lb. The recommended weight for the kettlebell swings is 53/35 lb.
McCluskey CrossFit Variations and Scaling Options
The McCluskey CrossFit workout is a challenging workout that may not be suitable for everyone. Here are some scaling options for those who need them:
- Reduce the weight of the back squats, bench press, and deadlifts.
- Reduce the number of repetitions for each movement.
- Reduce the distance of the runs.
- Replace the burpees with another movement, such as jumping jacks or mountain climbers.
Tips and Strategies for the McCluskey CrossFit Workout
Here are some tips for completing the McCluskey CrossFit workout efficiently and safely:
- Pace yourself during the runs to conserve energy.
- Break up the 50 repetitions of each movement into smaller sets to avoid fatigue.
- Use proper form during the back squats, bench press, and deadlifts to avoid injury.
- Take short breaks between sets to catch your breath.
- Stay mentally focused and motivated throughout the workout.
Athlete Performance in the McCluskey CrossFit Workout
The average times for completing the McCluskey CrossFit workout vary depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
Conclusion
The McCluskey CrossFit workout is a challenging workout that requires a high level of fitness and endurance. It is a great way to honor the memory of U.S. Army Sergeant Jason McCluskey and to challenge yourself physically and mentally. Remember to scale the workout if necessary and to use proper form to avoid injury.