Overview of the ‘Moon’ CrossFit Workout
The ‘Moon’ workout is a challenging and intense workout that is named after Andrew Moon, a CrossFit athlete who passed away in 2005. This workout is not a part of the CrossFit Games, but it is a popular workout among CrossFit enthusiasts. The workout involves a series of movements that are designed to test an athlete’s strength, endurance, and mental toughness. The workout is known for its high level of difficulty, but it also offers a range of benefits, including improved cardiovascular health, increased strength and endurance, and improved mental focus.
‘Moon’ Workout Description
The ‘Moon’ workout consists of five rounds, each of which includes the following movements:
- 10 handstand push-ups
- 20 single-leg squats, alternating legs
- 30 pull-ups
The workout is timed, and athletes are encouraged to complete each round as quickly as possible. The recommended weight for this workout is bodyweight, and athletes should aim to complete each round in under 10 minutes.
‘Moon’ Workout Variations and Scaling Options
Not everyone who tries the ‘Moon’ workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Handstand push-ups: athletes who are unable to do handstand push-ups can scale the movement by doing push-ups with their feet on a box or bench.
- Single-leg squats: athletes who are unable to do single-leg squats can scale the movement by doing regular squats or lunges.
- Pull-ups: athletes who are unable to do pull-ups can scale the movement by doing ring rows or assisted pull-ups.
Tips and Strategies for the ‘Moon’ Workout
- Pace yourself: the ‘Moon’ workout is a marathon, not a sprint. Athletes should aim to maintain a steady pace throughout the workout to avoid burning out too quickly.
- Break up the movements: athletes should break up the movements into manageable sets to avoid fatigue. For example, athletes can do 2 sets of 5 handstand push-ups, 4 sets of 5 single-leg squats, and 6 sets of 5 pull-ups.
- Use proper form: athletes should use proper form for each movement to avoid injury. For example, athletes should keep their elbows close to their body during pull-ups and maintain a straight back during single-leg squats.
- Warm-up and cool-down: athletes should warm up before starting the workout and cool down after finishing it. A good warm-up could include some light cardio and dynamic stretching, while a good cool-down could include some static stretching and foam rolling.
Athlete Performance in the ‘Moon’ Workout
Here are some average times for completing the ‘Moon’ workout for different levels of athletes:
- Beginner: 20-30 minutes
- Intermediate: 15-20 minutes
- Advanced: under 15 minutes
The ‘Moon’ workout is a challenging and intense workout that is designed to test an athlete’s strength, endurance, and mental toughness. While it is a difficult workout, it also offers a range of benefits, including improved cardiovascular health, increased strength and endurance, and improved mental focus. Athletes who are interested in trying the ‘Moon’ workout should start with the scaling options and work their way up to the prescribed movements. With proper form, pacing, and strategy, athletes can complete the ‘Moon’ workout and achieve their fitness goals.