Overview of the Santiago Workout
The Santiago workout is named after a Chilean hero, Arturo Prat, who fought in the War of the Pacific. The workout is a tribute to his bravery and sacrifice. Santiago is a benchmark workout in CrossFit, which means it is a standard workout that is used to measure an athlete’s progress. It is a high-intensity workout that involves a combination of weightlifting and bodyweight exercises. Santiago has been used in the CrossFit Games and is considered a challenging workout.
Santiago Workout: Workout Description
The Santiago workout consists of three rounds of seven different exercises. The exercises are performed in the following order:
- 18 reps of deadlifts (155/105 lb)
- 18 reps of hang power cleans (155/105 lb)
- 18 reps of overhead squats (155/105 lb)
- 18 reps of bar-facing burpees
- 18 reps of pull-ups
- 18 reps of box jumps (24/20 in)
- 18 reps of dumbbell thrusters (50/35 lb)
The workout is timed, and the goal is to complete all three rounds as fast as possible. The recommended weights for the exercises are 155/105 lb for the deadlifts, hang power cleans, and overhead squats, and 50/35 lb for the dumbbell thrusters. The box jumps are 24/20 inches, and the pull-ups are performed using a standard pull-up bar.
Santiago Workout: Workout Variations/Scaling Options
Not everyone will be able to perform the Santiago workout as prescribed. Here are some common scaling options:
- Reduce the weight of the barbell or dumbbell
- Use a lighter kettlebell instead of a dumbbell
- Use a lower box for the box jumps
- Use a resistance band for the pull-ups
- Reduce the number of reps for each exercise
- Increase the rest time between rounds
Scaling options are recommended for those who are new to CrossFit or who have not yet developed the strength or endurance to perform the workout as prescribed.
Tips and Strategies for the Santiago Workout
Here are some tips for completing the Santiago workout efficiently and safely:
- Pace yourself: Santiago is a high-intensity workout, so it’s important to pace yourself to avoid burning out too quickly.
- Focus on form: Proper form is essential to avoid injury and to get the most out of each exercise.
- Break up the reps: Breaking up the reps into smaller sets can help you maintain a steady pace throughout the workout.
- Use a hook grip: A hook grip can help you maintain your grip on the barbell during the deadlifts and hang power cleans.
- Use a step-up for the box jumps: Using a step-up instead of a jump can help conserve energy and reduce the risk of injury.
Santiago Workout: Athlete Performance
The average time to complete the Santiago workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 35-40 minutes
- Intermediate: 25-30 minutes
- Advanced: 20-25 minutes
Conclusion
The Santiago workout is a challenging workout that requires strength, endurance, and mental toughness. It is a great way to measure your progress and push yourself to new limits. If you are new to CrossFit, be sure to work with a trainer to ensure proper form and to develop the strength and endurance needed to perform the workout as prescribed.