CrossFit Presents 300 Workout in Alexandria
April 16, 2007
The first video shows participants in the CrossFit challenge performing the famous 300 workout in Capital Jiu-Jitsu's Alexandria headquarters. In the second video, CrossFit instructor Jerry Hill explains how to tranlsate the 300 workout to an indoor setting.
This workout was a right of passage for the actors playing Spartan roles in the movie 300. It's modified
slightly to accommodate a larger group, different abilities, and equipment availability.
25 Pullups
25 Kettlebell sumo deadlift highpulls
25 Pushups
25 Box Jumps
25 Floor wipers (1 left, 1 right = 1 rep)
25 Medicine ball squat clean and thruster
Discover how to use 12 of the exercises featured in the Spartan Training Yahoo video clip with actor Gerard Butler for your own personal indoor workout.
Unless you have a CrossFit training facility in your home town that's equipped like Gym Jones, the opportunity to duplicate the 300 Spartan training workout and its amazing results will be lost. Let's review the exercises the actors did in training, make appropriate substitutions for an indoor gym workout, and look at how to get the same results the actors did through short, intense workouts.