Scotty workout

Scotty Crossfit Workout

Overview of the Scotty Workout

The Scotty workout is a CrossFit workout named after a fallen soldier, Scott Deem. It was created by the CrossFit community to honor his memory and sacrifice. The workout is a hero workout, which means it is a tribute to a fallen hero. The Scotty workout is a long and grueling workout that involves a lot of bodyweight movements and running. It is a challenging workout that requires a high level of fitness and endurance.

Scotty: Workout Description

  • 11 deadlifts (315/205 lb)
  • 200-meter sprint
  • 11 push-ups
  • 200-meter sprint
  • 11 box jumps (36/30 in)
  • 200-meter sprint
  • 11 power cleans (185/135 lb)
  • 200-meter sprint
  • 11 burpee pull-ups
  • 200-meter sprint

The workout is performed for a total of 5 rounds, with a 3-minute rest between each round. The workout is timed, and the goal is to complete all 5 rounds as fast as possible.

Scotty Variations and Scaling Options

The Scotty workout is a very challenging workout that requires a high level of fitness and endurance. Not everyone who tries this workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the weight of the deadlifts, power cleans, and box jumps.
  • Reduce the height of the box jumps.
  • Do regular pull-ups instead of burpee pull-ups.
  • Reduce the number of rounds.

Tips and Strategies for Scotty

The Scotty workout is a long and grueling workout that requires a lot of endurance. Here are some tips and strategies for completing the workout efficiently and safely:

  • Pace yourself. This is a long workout, and you don’t want to burn out too quickly.
  • Break up the movements into manageable sets. Don’t try to do all 11 reps in one go.
  • Focus on your form. Make sure you are doing each movement correctly to avoid injury.
  • Take short breaks between movements to catch your breath.
  • Stay hydrated throughout the workout.

Athlete Performance in Scotty

The Scotty workout is a very challenging workout that requires a high level of fitness and endurance. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

Conclusion

The Scotty workout is a challenging and intense workout that requires a high level of fitness and endurance. It is a great way to honor the memory of a fallen hero while pushing yourself to your limits. If you are up for the challenge, give it a try and see how you do!