Overview of the Rosa Workout
The Rosa workout is a CrossFit workout named after Rosa Rodriguez, a CrossFit athlete who passed away in 2017. It was created in her honor and is often used as a tribute workout in the CrossFit community. The Rosa workout has not been used in any official CrossFit competitions, but it is a popular workout in CrossFit gyms around the world. The workout involves a combination of weightlifting and gymnastics movements and is considered to be of moderate difficulty.
Rosa Workout: Workout Description
- 10 handstand push-ups
- 400-meter run
- 15 kettlebell swings (70/53 lb)
- 20 pull-ups
- 25 burpees
- 400-meter run
- 25 burpees
- 20 pull-ups
- 15 kettlebell swings (70/53 lb)
- 400-meter run
- 10 handstand push-ups
The workout is for time, meaning that the goal is to complete all the movements as quickly as possible. The recommended weights for the kettlebell swings are 70 pounds for men and 53 pounds for women.
Rosa Workout Variations and Scaling Options
- Handstand push-ups: For those who are unable to do handstand push-ups, a scaling option is to do push-ups with their feet on a box or bench.
- Kettlebell swings: The weight of the kettlebell can be scaled down for those who are not able to lift the recommended weight.
- Pull-ups: Those who are unable to do pull-ups can use a resistance band to assist them or do ring rows instead.
- Burpees: The number of burpees can be scaled down for those who are not able to complete 25 in a row.
Tips and Strategies for Completing the Rosa Workout
- Break up the movements: Instead of trying to complete all the movements in one go, break them up into smaller sets with short breaks in between.
- Focus on form: Make sure to use proper form for each movement to avoid injury and maximize efficiency.
- Breathe: Remember to breathe throughout the workout to avoid getting winded.
- Warm up and cool down: Before starting the workout, it is important to warm up properly to avoid injury. After completing the workout, take some time to cool down and stretch.
Athlete Performance in the Rosa Workout
The Rosa workout is considered to be of moderate difficulty and can be completed by athletes of all levels. The average time to complete the workout for an intermediate athlete is around 25-30 minutes.
Conclusion
The Rosa workout is a challenging and rewarding CrossFit workout that honors the memory of Rosa Rodriguez. With proper scaling and pacing, athletes of all levels can complete the workout and experience the benefits of improved fitness and endurance.