Overview of the Weaver Workout
The Weaver workout is a CrossFit workout named after U.S. Army Sgt. Josh Weaver, who was killed in action in Afghanistan in 2010. This workout was first introduced in 2011 at the CrossFit Games and has since become a staple in the CrossFit community. The Weaver workout is a partner workout that involves a combination of movements that challenge both strength and endurance. The workout is designed to be completed as quickly as possible, with the goal of finishing in the shortest amount of time possible.
Weaver Workout: Workout Description
The Weaver workout is a partner workout that involves the following movements:
- 30 rope climbs (15 each)
- 400-meter sandbag run (50/35 lb)
- 30 burpee box jump overs (24/20 in)
- 400-meter sandbag run (50/35 lb)
- 30 overhead squats (135/95 lb)
- 400-meter sandbag run (50/35 lb)
The workout is performed with one partner working at a time, with the other partner resting. The partners can switch at any time, but both partners must complete the entire workout. The workout is timed, and the goal is to finish as quickly as possible.
Weaver Workout: Workout Variations/Scaling Options
The Weaver workout is a challenging workout that requires a high level of fitness. For those who are not able to complete the workout as prescribed, there are several scaling options available. These include:
- Reducing the weight of the sandbag
- Reducing the height of the box for the burpee box jump overs
- Reducing the weight of the overhead squats
- Reducing the number of repetitions for each movement
Weaver Workout: Tips and Strategies
The Weaver workout is a challenging workout that requires a high level of fitness. Here are some tips and strategies to help you complete the workout efficiently and safely:
- Pace yourself: The Weaver workout is a long workout that requires a lot of endurance. Pace yourself from the beginning to ensure that you have enough energy to finish the workout.
- Use proper form: The movements in the Weaver workout require proper form to avoid injury. Make sure you are using proper form for each movement.
- Take breaks: Take breaks as needed to avoid burnout. The workout is designed to be completed as quickly as possible, but taking short breaks can help you maintain your energy throughout the workout.
- Warm-up and cool-down: The Weaver 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 the workout.
Weaver Workout: Athlete Performance
The average time to complete the Weaver workout varies depending on the level of the athlete. Here are the average times for different levels of athletes:
- Beginner: 45-50 minutes
- Intermediate: 35-40 minutes
- Advanced: 25-30 minutes
Weaver Workout: Conclusion
The Weaver workout is a challenging partner workout that requires a high level of fitness. It is named after U.S. Army Sgt. Josh Weaver, who was killed in action in Afghanistan in 2010. The workout involves a combination of movements that challenge both strength and endurance and is designed to be completed as quickly as possible. If you are looking for a challenging workout that will push you to your limits, the Weaver workout is a great choice.