Overview of the Ozzy CrossFit Workout
The Ozzy CrossFit workout is a high-intensity interval training (HIIT) workout that is designed to challenge athletes of all levels. The workout is named after Ozzy Osbourne, the legendary rock star, and is known for its grueling combination of exercises that test an athlete’s strength, endurance, and mental toughness. The Ozzy workout has not been used in any CrossFit Games, semifinals/regionals, or open competitions.
Ozzy CrossFit Workout: Workout Description
The Ozzy CrossFit workout consists of the following movements, to be completed in the order listed:
- 50 calorie row
- 40 wall balls (20-pound ball for men, 14-pound ball for women)
- 30 box jumps (24-inch box for men, 20-inch box for women)
- 20 burpee box jump overs (24-inch box for men, 20-inch box for women)
- 10 power cleans (155 pounds for men, 105 pounds for women)
The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weights for the power cleans are 155 pounds for men and 105 pounds for women.
Ozzy CrossFit Workout: Workout Variations/Scaling Options
The Ozzy workout can be scaled for athletes of all levels. Here are some common scaling options:
- Reduce the number of repetitions for each movement
- Reduce the weight for the power cleans
- Use a lower box height for the box jumps
- Use a lighter medicine ball for the wall balls
Athletes should choose a scaling option that allows them to complete the workout with good form and without risking injury.
Ozzy CrossFit Workout: Tips and Strategies
Here are some tips and strategies for completing the Ozzy workout efficiently and safely:
- Pace yourself: The Ozzy workout is a long and grueling workout, so it’s important to pace yourself from the beginning.
- Break up the movements: Break up the movements into manageable sets to avoid burning out too quickly.
- Use proper form: Use proper form for all the movements to avoid injury and maximize efficiency.
- Breathe: Remember to breathe throughout the workout to avoid getting winded.
- Warm-up and cool-down: Perform a proper warm-up and cool-down routine to avoid injury and maximize performance.
Ozzy CrossFit Workout: Athlete Performance
Here are the average times for completing the Ozzy workout for athletes of different levels:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Conclusion
The Ozzy CrossFit workout is a challenging and intense workout that tests an athlete’s strength, endurance, and mental toughness. With proper scaling and pacing, athletes of all levels can complete the workout and reap the benefits of improved fitness and overall health.