Smykowski workout

Smykowski Crossfit Workout

Overview of Smykowski Workout

The Smykowski workout is named after John Smykowski, a firefighter who lost his life on September 11, 2001. It was first introduced in the CrossFit community in 2005 as a way to honor Smykowski and other first responders who lost their lives on that day. The workout involves a combination of weightlifting and cardio exercises and is considered to be one of the most challenging workouts in CrossFit. It is not a part of the CrossFit Games, but it is a popular benchmark workout that is often used in CrossFit gyms around the world.

Smykowski Workout: Snapshot

The Smykowski workout consists of three rounds of the following exercises:

  • 6 squat cleans (185/125 lb)
  • 6 jerks (185/125 lb)
  • Run 200 meters

The workout is timed, and the goal is to complete all three rounds as quickly as possible. The recommended weight for the squat cleans and jerks is 185 pounds for men and 125 pounds for women.

Smykowski Workout: Workout Description

The Smykowski workout is a high-intensity workout that combines weightlifting and cardio exercises. It is designed to challenge the athlete’s strength, endurance, and mental toughness. The workout consists of three rounds of squat cleans, jerks, and a 200-meter run. The athlete must complete six reps of squat cleans and jerks at the recommended weight before moving on to the next exercise. The workout is timed, and the goal is to complete all three rounds as quickly as possible.

Smykowski Workout: Variations/Scaling Options

The Smykowski workout is a challenging workout that may not be suitable for everyone. Here are some scaling options for those who need them:

  • Reduce the weight of the squat cleans and jerks
  • Reduce the number of reps for the squat cleans and jerks
  • Reduce the distance of the run
  • Replace the run with a row or bike

Smykowski Workout: Tips and Strategies

Here are some tips and strategies for completing the Smykowski workout efficiently and safely:

  • Pace yourself: The Smykowski workout is a high-intensity workout that requires a lot of energy. Pace yourself and don’t go too hard too soon.
  • Focus on form: The squat cleans and jerks require proper form to avoid injury. Make sure you are using the correct technique and don’t sacrifice form for speed.
  • Use your legs: The squat cleans and jerks require a lot of leg power. Use your legs to generate power and make the lifts easier.
  • Breathe: Breathing is important during the workout. Take deep breaths and exhale during the lifts to avoid getting winded.
  • Warm-up and cool-down: The Smykowski workout is a demanding workout that requires a proper warm-up and cool-down. Make sure you warm up properly before starting the workout and cool down properly after finishing.

Smykowski Workout: Athlete Performance

Here are the average times for the Smykowski workout for different levels of athletes:

  • Beginner: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-20 minutes

Conclusion

The Smykowski workout is a challenging workout that requires strength, endurance, and mental toughness. It is a great way to honor the memory of John Smykowski and other first responders who lost their lives on September 11, 2001. If you are up for the challenge, give the Smykowski workout a try and see how you stack up against other athletes. Remember to pace yourself, focus on form, and use your legs to generate power during the lifts.