Overview of the Small CrossFit Workout
Small is a CrossFit workout that was named after a soldier who died in combat. It is a benchmark workout that is used to measure an athlete’s progress. Small is a relatively short workout that involves a combination of weightlifting and bodyweight exercises. It is a high-intensity workout that is designed to challenge even the fittest athletes. Small has not been used in any CrossFit Games, semifinals/regionals, or open competitions.
Small: Workout Description
Small is a 3-round workout that consists of the following movements:
- 1000-meter row
- 50 burpees
- 50 box jumps (24/20 inches)
- 50 dumbbell thrusters (35/25 pounds)
- 50 kettlebell swings (53/35 pounds)
The workout is performed for time, and the recommended weights are listed above. The athlete must complete all the repetitions of one movement before moving on to the next. The workout is considered complete when the athlete finishes all three rounds.
Small Variations and Scaling Options
Small is a challenging workout that may not be suitable for everyone. Here are some common scaling options for those who need them:
- Reduce the weight of the dumbbell thrusters and kettlebell swings.
- Reduce the height of the box jumps.
- Reduce the number of repetitions for each movement.
- Substitute the row with a 1000-meter run or a 2000-meter bike ride.
It is important to choose a scaling option that is appropriate for your fitness level and experience.
Tips and Strategies for Small
Small is a high-intensity workout that requires a lot of energy and focus. Here are some tips for completing the workout efficiently and safely:
- Pace yourself: Small is a long workout, so it is important to pace yourself from the beginning. Don’t go too hard too soon, or you may burn out before you finish.
- Break up the repetitions: The number of repetitions for each movement can be overwhelming. Break them up into smaller sets to make them more manageable.
- Use proper form: Proper form is essential for preventing injuries and maximizing your performance. Make sure you are using proper form for each movement.
- Take breaks when needed: Small is a challenging workout, and it is okay to take breaks when needed. Listen to your body and rest when you need to.
Athlete Performance in Small
The average time to complete Small varies depending on the athlete’s fitness level. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 30-45 minutes
- Advanced: 20-30 minutes
Small is a challenging CrossFit workout that is designed to test an athlete’s endurance and strength. It is a high-intensity workout that requires a lot of energy and focus. If you are new to CrossFit, it is important to start with a scaled version of the workout and work your way up. With practice and dedication, you can improve your performance and achieve your fitness goals.