Overview of the ‘Sean’ CrossFit Workout
The ‘Sean’ CrossFit workout is named after U.S. Navy SEAL, Senior Chief Petty Officer Sean P. Carson, who was killed in action in Afghanistan on April 16, 2004. This workout was first posted on the CrossFit main site in 2005. The workout is known for its high level of difficulty and is often used in CrossFit competitions, including the CrossFit Games.
The ‘Sean’ workout consists of five rounds of the following movements:
- 25 overhead squats (115/75 lb)
- 25 box jumps (24/20 in)
- 25 sumo deadlift high pulls (115/75 lb)
- 25 burpees
The workout is for time, meaning that the goal is to complete all five rounds as quickly as possible.
Sean Workout Description
The ‘Sean’ workout is a high-intensity workout that requires a high level of skill and strength. It involves a combination of weightlifting, cardio, and bodyweight movements. The workout is designed to challenge the athlete’s endurance, strength, and mental toughness.
The workout consists of five rounds of the following movements:
- 25 overhead squats (115/75 lb)
- 25 box jumps (24/20 in)
- 25 sumo deadlift high pulls (115/75 lb)
- 25 burpees
The athlete must complete all five rounds as quickly as possible. The recommended weight for the overhead squats and sumo deadlift high pulls is 115/75 lb. The recommended height for the box jumps is 24/20 in.
Sean Workout Variations and Scaling Options
Not everyone who tries the ‘Sean’ workout will be able to do it as prescribed. Some common scaling options for this workout include:
- Reducing the weight for the overhead squats and sumo deadlift high pulls
- Reducing the height of the box jumps
- Reducing the number of reps for each movement
- Breaking up the workout into smaller sets with rest in between
It is important to choose a scaling option that is appropriate for your skill level and fitness level. The goal is to challenge yourself while maintaining good form and avoiding injury.
Tips and Strategies for the Sean Workout
To complete the ‘Sean’ workout efficiently and safely, here are some tips and strategies:
- Pace yourself: This workout is designed to be challenging, so it is important to pace yourself from the beginning. Don’t start too fast and burn out early.
- Focus on form: Good form is essential for this workout, especially for the overhead squats and sumo deadlift high pulls. Make sure you are using the correct weight and maintaining good form throughout the workout.
- Break up the reps: Don’t try to do all 25 reps of each movement in one go. Break them up into smaller sets with rest in between to avoid burnout.
- Use your legs: The box jumps and burpees require a lot of leg strength, so make sure you are using your legs to power through these movements.
- Warm up and cool down: This workout is intense, so it is important to warm up properly before starting and cool down properly after finishing. This can help prevent injury and reduce muscle soreness.
Athlete Performance in the Sean Workout
The ‘Sean’ workout is a challenging workout that requires a high level of skill and strength. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
It is important to note that these times are just averages and can vary depending on the athlete’s skill level and fitness level.
Conclusion
The ‘Sean’ CrossFit workout is a challenging and intense workout that requires a high level of skill and strength. It is named after U.S. Navy SEAL, Senior Chief Petty Officer Sean P. Carson, who was killed in action in Afghanistan on April 16, 2004. The workout consists of five rounds of overhead squats, box jumps, sumo deadlift high pulls, and burpees, and is for time. To complete the workout efficiently and safely, it is important to pace yourself, focus on form, break up the reps, use your legs, and warm up and cool down properly.