Overview of the ‘Ship’ CrossFit Workout
The ‘Ship’ workout is named after fallen soldier and CrossFit enthusiast, Andrew Richard Nuttall, who was killed in Afghanistan in 2009. The workout was created in his honor and first appeared on the CrossFit main site in 2010. It has since been used in various CrossFit competitions, including the CrossFit Games and Regionals. The workout involves four rounds of a combination of movements, including box jumps, deadlifts, burpees, and wall balls. It is considered a challenging workout that requires both strength and endurance.
‘Ship’ Workout Description
The ‘Ship’ workout consists of four rounds, with each round consisting of the following movements:
- 21 box jumps (24/20 inches)
- 15 deadlifts (185/135 pounds)
- 9 burpees
- 8 wall balls (20/14 pounds)
The workout is performed for time, with the clock starting at the beginning of the first round and stopping at the end of the fourth round. The recommended weights for the deadlifts and wall balls are 185/135 pounds and 20/14 pounds, respectively.
‘Ship’ Workout Variations and Scaling Options
The ‘Ship’ workout can be scaled for athletes of all levels. Some common scaling options include:
- Reducing the weight of the deadlifts and/or wall balls
- Reducing the height of the box jumps
- Performing step-ups instead of box jumps
- Reducing the number of 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 ‘Ship’ Workout
To complete the ‘Ship’ workout efficiently and safely, it is recommended to:
- Pace yourself throughout the workout, as it is a long and challenging one
- Break up the deadlifts and wall balls into manageable sets to avoid burnout
- Use a consistent breathing pattern to help regulate your heart rate
- Focus on proper form and technique for each movement to avoid injury
- Warm up properly before starting the workout, and cool down afterwards to aid in recovery
Athlete Performance in the ‘Ship’ Workout
The ‘Ship’ workout is considered a challenging workout that requires both strength and endurance. Average times for completing the workout vary depending on the athlete’s level of experience and fitness. Here are some average times for completing the workout:
- Beginner: 35-40 minutes
- Intermediate: 25-30 minutes
- Advanced: 20-25 minutes
The ‘Ship’ workout is a challenging CrossFit workout that honors the memory of fallen soldier Andrew Richard Nuttall. It requires both strength and endurance and can be scaled for athletes of all levels. By following proper form and technique, pacing yourself, and using scaling options when necessary, you can complete the ‘Ship’ workout safely and efficiently.