Overview of the ‘Ned’ CrossFit Workout
The ‘Ned’ CrossFit workout is named after a fallen Navy SEAL, Edward “Ned” Keating, who died in 2012. This workout is a tribute to his service and sacrifice. The ‘Ned’ workout has not been used in any CrossFit Games, semifinals, regionals, or open competitions. This workout is a hero workout that is done to honor the memory of Ned Keating. The ‘Ned’ workout is a challenging workout that involves a combination of cardio and strength exercises. It is a long workout that requires endurance and mental toughness. The workout is done for time, and the goal is to complete it as fast as possible. The ‘Ned’ workout is a high-intensity workout that is suitable for advanced athletes.
‘Ned’ Workout Description
- 1000-meter row
- 100 handstand push-ups
- 1000-meter run
- 100 pull-ups
- 1000-meter row
- 100 wall ball shots (20-pound ball for men, 14-pound ball for women)
- 1000-meter run
- 100 box jumps (24-inch box for men, 20-inch box for women)
- 1000-meter row
The recommended weight for the wall ball shots and box jumps is 20 pounds for men and 14 pounds for women. The workout is done for time, and the goal is to complete it as fast as possible.
‘Ned’ Workout Variations and Scaling Options
- Reduce the number of repetitions for each movement.
- Use a lighter weight for the wall ball shots and box jumps.
- Use a resistance band for the pull-ups.
- Do hand-release push-ups instead of handstand push-ups.
Tips and Strategies for the ‘Ned’ Workout
- Pace yourself. The ‘Ned’ workout is a long workout, so it’s important to pace yourself and not go too hard too soon.
- Break up the repetitions. Break up the repetitions into smaller sets to avoid burning out too quickly.
- Use proper form. Use proper form for each movement to avoid injury and maximize efficiency.
- Take breaks when needed. Take short breaks between sets to catch your breath and recover.
- Warm up properly. Warm up properly before starting the workout to avoid injury.
Athlete Performance in the ‘Ned’ Workout
The ‘Ned’ workout is a challenging workout that is suitable for advanced athletes. Here are the average times for different levels of athletes:
- Beginner: 60-70 minutes
- Intermediate: 45-55 minutes
- Advanced: 35-45 minutes
Conclusion
The ‘Ned’ workout is a challenging workout that is suitable for advanced athletes. It is a long and challenging workout that requires endurance and mental toughness. The workout is done for time, and the goal is to complete it as fast as possible. If you are an advanced athlete looking for a challenging workout, the ‘Ned’ workout is a great option.