Overview of the Sham Workout
The Sham workout is a CrossFit Hero WOD (Workout of the Day) named after Sergeant Scott Moore, who died in Afghanistan in 2010. This workout was first posted on the CrossFit main site in 2011. The Sham workout is a long and grueling workout that involves a lot of running and air squats. It is a great workout for building endurance and leg strength.
Sham: Workout Description
- 7 rounds of:
- 11 bodyweight deadlifts
- 100-meter sprint
- 11 bodyweight squats
- 100-meter sprint
The recommended weight for the deadlifts and squats is the athlete’s bodyweight. The workout is timed, and the goal is to complete it as fast as possible.
Sham: Workout Variations and Scaling Options
Not everyone who tries the Sham workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the number of rounds
- Reduce the distance of the sprints
- Reduce the weight of the deadlifts and squats
- Replace the sprints with a rowing machine or assault bike
It is important to choose a scaling option that still challenges you but allows you to maintain proper form and technique.
Tips and Strategies for Sham
Here are some tips for completing the Sham workout efficiently and safely:
- Pace yourself: The Sham workout is a long workout, so it is important to pace yourself from the beginning.
- Focus on form: Make sure to maintain proper form and technique throughout the workout to avoid injury.
- Break up the deadlifts and squats: Breaking up the deadlifts and squats into smaller sets can help you maintain a consistent pace.
- Use the sprints to recover: Use the sprints as an opportunity to catch your breath and recover before the next set.
Athlete Performance in the Sham Workout
Here are the average times for completing the Sham workout for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
The Sham workout is a challenging workout that requires endurance and leg strength. It is a great workout for building stamina and mental toughness. Remember to choose a scaling option that is appropriate for your fitness level and to focus on proper form and technique throughout the workout.