Overview of the White Crossfit Workout
The White Crossfit workout is a benchmark workout that was first introduced by Crossfit in 2004. It is named after U.S. Army First Lieutenant Ashley White, who died in Afghanistan in 2011. The workout was created in her honor and is meant to honor her sacrifice and service. The White workout is a challenging workout that involves a combination of weightlifting and bodyweight exercises. It is a high-intensity workout that is designed to test an athlete’s strength, endurance, and mental toughness.
White Crossfit Workout: Workout Description
The White Crossfit workout consists of five rounds of the following exercises:
- 3 rope climbs (15 ft)
- 10 toes-to-bars
- 21 overhead walking lunges (45/35 lb plate)
The workout is for time, meaning that the athlete must complete all five rounds as quickly as possible. The recommended weight for the overhead walking lunges is 45/35 lb plate. The workout is challenging and requires a high level of skill and strength to complete.
White Crossfit Workout: Workout Variations/Scaling Options
Not everyone who tries the White Crossfit workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Rope climbs: Substitute rope climbs with 9 strict pull-ups or 15 ring rows.
- Toes-to-bars: Substitute toes-to-bars with hanging knee raises or sit-ups.
- Overhead walking lunges: Reduce the weight of the plate or use dumbbells instead.
Scaling options are important to ensure that athletes can still participate in the workout and get the most out of it. It is important to choose the right scaling option based on an athlete’s skill level and fitness level.
White Crossfit Workout: Tips and Strategies
Here are some tips and strategies for completing the White Crossfit workout efficiently and safely:
- Pace yourself: The workout is challenging, so it is important to pace yourself and not go all out in the first round.
- Break up the reps: Break up the reps into manageable sets to avoid burning out too quickly.
- Use your legs: Use your legs to drive the weight overhead during the walking lunges to conserve energy.
- Practice rope climbs: Rope climbs require a high level of skill, so it is important to practice them before attempting the workout.
White Crossfit Workout: Athlete Performance
Here are the average times for completing the White Crossfit workout for different levels of athletes:
- Beginner: 30-35 minutes
- Intermediate: 20-25 minutes
- Advanced: 15-20 minutes
White Crossfit Workout: Conclusion
The White Crossfit workout is a challenging workout that honors the sacrifice and service of U.S. Army First Lieutenant Ashley White. It is a high-intensity workout that requires a high level of skill and strength to complete. Scaling options are available for those who need them, and athletes should use tips and strategies to complete the workout efficiently and safely.