Overview of the ‘Strange’ CrossFit Workout
The ‘Strange’ CrossFit workout is named after Captain Jeffrey Strange, who was killed in Afghanistan in 2011. This workout was first introduced in the CrossFit community in 2013 and has been used in various competitions, including the CrossFit Games. The workout involves a combination of weightlifting and gymnastics movements, making it a challenging workout for athletes of all levels. The workout is performed for time, and the goal is to complete it as quickly as possible.
‘Strange’ CrossFit Workout: Workout Description
The ‘Strange’ CrossFit workout consists of the following movements, performed in order:
- 600-meter run
- 11 weighted pull-ups with a 50-pound dumbbell
- 11 walking lunges with a 50-pound dumbbell in each hand
- 11 weighted pull-ups with a 50-pound dumbbell
- 11 walking lunges with a 50-pound dumbbell in each hand
- 600-meter run
The workout is performed for time, and the recommended weight for the pull-ups and lunges is 50 pounds. The workout is considered to be of intermediate to advanced difficulty level.
‘Strange’ CrossFit Workout: Workout Variations/Scaling Options
For those who are unable to perform the workout as prescribed, there are several scaling options available. These include:
- Reducing the weight of the dumbbell for the pull-ups and lunges
- Performing regular pull-ups instead of weighted pull-ups
- Reducing the number of repetitions for each movement
- Shortening the distance of the run
Scaling options are recommended for beginners or those who are new to CrossFit.
‘Strange’ CrossFit Workout: Tips and Strategies
To complete the ‘Strange’ CrossFit workout efficiently and safely, it is recommended to:
- Pace yourself during the runs to conserve energy for the weighted pull-ups and lunges
- Break up the pull-ups and lunges into manageable sets to avoid burnout
- Use proper form during the movements to prevent injury
- Warm up properly before starting the workout, and cool down afterward to aid in recovery
‘Strange’ CrossFit Workout: Athlete Performance
The average time to complete the ‘Strange’ CrossFit workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 30-35 minutes
- Intermediate: 25-30 minutes
- Advanced: 20-25 minutes
‘Strange’ CrossFit Workout: Conclusion
The ‘Strange’ CrossFit workout is a challenging workout that requires a combination of strength, endurance, and mental toughness. With proper scaling options and strategies, athletes of all levels can complete this workout and reap the benefits of improved fitness.