Overview of ‘The Lyon’ CrossFit Workout
‘The Lyon’ is a CrossFit workout named after Navy SEAL, Jason Lyon, who was killed in Afghanistan in 2011. The workout was first posted on the CrossFit main site in 2013. It is a benchmark workout, which means it is used to measure an athlete’s progress over time. ‘The Lyon’ is a high-intensity workout that involves a combination of weightlifting and gymnastics movements. The workout is performed for time, and the goal is to complete it as quickly as possible.
‘The Lyon’ Workout Description
- 7 squat cleans (165/115 lb)
- 7 shoulder-to-overheads (165/115 lb)
- 7 burpee chest-to-bar pull-ups
The workout is performed for time, with a 25-minute time cap. The recommended weight for the squat cleans and shoulder-to-overheads is 165 pounds for men and 115 pounds for women. The burpee chest-to-bar pull-up involves doing a burpee and then jumping up to touch the chest to the bar.
‘The Lyon’ Workout Variations and Scaling Options
Not everyone who tries ‘The Lyon’ will be able to do it as prescribed. Here are some common scaling options:
- Reduce the weight of the squat cleans and shoulder-to-overheads
- Use a regular pull-up or jumping pull-up instead of a chest-to-bar pull-up
- Reduce the number of reps per round
Tips and Strategies for ‘The Lyon’
Here are some tips for completing ‘The Lyon’ efficiently and safely:
- Break up the reps into manageable sets from the beginning to avoid burnout.
- Focus on maintaining good form throughout the workout to avoid injury.
- Use a weight that you can handle with good form for all the reps.
- Use a consistent pace throughout the workout to avoid burning out too quickly.
Athlete Performance in ‘The Lyon’
Here are some average times for ‘The Lyon’ for different levels of athletes:
- Beginner: 30-35 minutes
- Intermediate: 25-30 minutes
- Advanced: 20-25 minutes
‘The Lyon’ is a challenging CrossFit workout that requires a combination of strength and endurance. It is named after a fallen hero and is a benchmark workout used to measure an athlete’s progress over time. With the right scaling options and strategies, anyone can complete this workout and reap the benefits of improved fitness.