"THE 300" CrossFit WOD Demo - Time:

"THE 300 WORKOUT" by Gym Jones: wodwell.com/wod...
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Levi and Hann, both relatively new to CrossFit, decided to give this popular high-volume workout a shot and tell us what they thought. Mid-way through the workout, not much remained of either athlete's strategy. Each prior movement affected the next. Pull-ups made the push-ups tougher, deadlifts made box jumps tougher. Levi ended up finding a second wind at the end of the clean and press, finishing in 23:07. Hann got a calf cramp and could not continue / did not finish (DNF).
"The 300" is not originally a CrossFit WOD; it's from Gym Jones and became popularized as a workout done by the actors in the movie, "300." It's since been adopted by athletes gyms around the world.
"THE 300"
For Time
25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers
50 Kettlebell Clean and Press (1/.75 Pood) (Alternating Arms)
25 Pull-Ups
ATHLETES
Levi Shanks
games.crossfit....
CrossFitting 2 years
Trains 4 days/week
Score: 23:07*
Hann-Shin Mao
games.crossfit....
CrossFitting 2 years
Trains 6-7 days/week
Score: DNF
*Some movements were not done as Rx (not all push-ups were strict; athletes did push press instead of strict press on the clean-and-press)
BOX
CrossFit Cypher - Richmond, CA
crossfitcypher....
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[@shinypuppy1014]

Hann did exactly 0 push ups 🙅🏽‍♂️

[@VonB3]

The real 300 workout does real pull ups. Props to the guy with the head band for decent push ups and deadlifts.

[@wodwell]

You're probably right since the original 300 workout was not a CrossFit workout, it was probably with strict pull-ups.

[@mrcrazysnipez1]

Agree with u bro

[@P1995.]

Took me 26 mins, the kettlebell presses and floor wipers took me the longest

[@swhdent]

It seems that each time I've gone to check out a CrossFit gym people are more often then not exercising in a manner similar to these guys. Proper form is replaced with trying to fly through an exercise to be the coolest dude in the room. It feels like trying to watch eighth graders get through PE class. The workout routine here looks great, but the form here is really poor and obviously injury-prone.

[@danielhonza8864]

It's people like this that give crossfit the bad name. terrible for all the way through this workout. if you can't keep your form, then your going to fast. slow down and work on form and maybe you will start to make some actual progress...

[@edmundvalero6841]

if youre going to do this workout, do it properly. The only exercise they did somewhat correctly was the clean and press

[@akingwithwords2144]

One cat is doing push-ups, the other one is doing WTF’s

[@vikaaskhandelwal9095]

What about the form? The guy is doing a shrug while lifting the weight up while doing deadlifts. The hands are just a strap holding the weights.. they do not bend or you raise your shoulders up.. Really very bad form!! and push-ups could have been more manly. it was really half a pushup. and then comes the kettlebell cean and press, No form, no proper technique ?? !! they are not maintaining the lower back arch at all, every thing is dropped. the back, chest !! A very bad and poor workout video!

[@wodwell]

Not defending the form at all. This is not a form demo. These are new athletes who tried a popular workout and got in over their heads. Happens sometimes.

[@jerppula]

Even tho these guys are not elite athletes and are new to crossfit this bad form should not be acceptable.They should learn the proper techniques before they try to do workouts like these. Just saying that bad form=injuries.

[@socialmarijuana]

+TheRetroGuy rightly said! that is what I was trying to put across :).

[@jackhammer8439]

Not elite athletes. Exactly what everyone hates about CrossFit. People who don’t know how to do exercises properly being egged on doing dangerous movements with horrific form.... while “coaches” push them to go faster.

[@laralaralaralara100]

I was scared with the deadlift... this man can break his back lol

[@gpetricek]

Thumbs down. Most of the exercises (not counting pull ups...) were done poorly or incorrectly. For example: Han's push ups, DL, box jumps (you must stand and jump, not walk and jump...).

[@WidyReyes]

gpetricek Box jumps can be done either way. it doesn't matter whether you stand there or walk and jump to it. it's preference. CrossFit considers step ups to the box RX.

[@dinogoldie9716]

There is a lot of truly terrible form (or lack there of) during this video (especially the first guy's swinging "pullups then his bouncing "deadlifts"). Not sure why both guys found the pushups so hard because they're the easiest exercise. When I tried the 300, the worst bits were the pullups and the box jumps.

[@mikecurry3567]

"Some movements were not done as rx".... Lol thats an understatement

[@bazwhitebox155]

Nice video, cool to get the opinion of the athletes too!

[@zactapia2188]

this workout is no joke.

[@jamiek8543]

They did half the toe to bar. 1 rep is both sides.

[@o.s.s.fitnessandgrappling1052]

people are killing the dudes working out, but my question is: Coach, where were you? behind the camera? the guy with the watch? Its the coaches responsibility to make sure they have good form. Otherwise, I have to ask, what are they paying for?

[@jackhammer8439]

1:00 Thats some kind of strange deadlift/bent over row/shrug hybrid kinda thing...lol What would you call that sucker?

[@jackhammer8439]

+Matt V PS Box jumps are by far te worst part of this....then deadlifts second...pushups and cleans are the 'easiest' IMO love the workout tho!

[@wodwell]

+Matt V We're going to call that the Hann Special

[@jackhammer8439]

***** haha....I like it. (PS, Im not hatting, I know how hard that workout is and to keep perfect form is near impossible, I just found it pretty funny is all) lol

[@molind]

It is weird cause the way he lifts his shoulders has got to burn him out so much faster.

[@juncruz3685]

bad wrong form

[@frankk3796]

Why does he pull his shoulders up when he deadlifts wtF?

[@MrDamon70]

My wife and I want to try this WOD... how much weight for the wipers? Men and women. Thank you !

[@wodwell]

135 lb for men, 95 lb for women. Details here: wodwell.com/wod/the-300/

[@WidyReyes]

Those Deadlifts were pathetic.

[@alanbaskaev3907]

Ahahaha did you see push ups?

[@alejandrocortestrainer1073]

Ese kettlebell is de 28 kilos????? O de 16?

[@liljohnnotbigjohn]

What else do you call the 300? A great time to be had for all ^_^ Will you guys do something wacky like Adam Brown? That effing WOD will have you talking to dead relatives before you are done "One more deadlift, grandma, hang on..."

[@wodwell]

+liljohnnotbigjohn Haven't done AdamBrown yet -- some day!

[@user-cg9oi5ug4d]

wo what the hell was with all the form , damn

[@gavcharlton]

Absolutely Zero form and finesse..

[@captainshrimp1531]

What am I even watching? My dude got some weird ass dead lift form scratch that my dude got some weird ass form for everything

[@behindthehandofdoom]

Ah the famous deadshrug

[@wodwell]

It’s called a shruglift

[@mycheesesteak]

Nice work gentlemen.

[@TheHumanBodyTalk]

💪🏻💪🏻💪🏻

[@TheHumanBodyTalk]

💪🏻

[@DadoFrk]

50 kettlebell clean and press exercise isn't properly, 25 each hand with out changing hands every rep.

[@HarrySKeith]

and...cue the injury

[@king_of_636s]

This just proves how crossfitters have no idea what working out with proper form is lolol

[@robertmiller9825]

Anthony Crawford where’s you’re channel where you show us bro?!

[@p373doherty]

Deadlift form is bad af, same with the push ups and KB C&P. That's pretty much the reason ppl are hating on crossfit. Get your form right before doing "the 300" esp when you post it on the internet.

[@peteryozell7325]

Is it 50 reps each arm on the clean and jerk?

[@wodwell]

+Peter Freitas It's supposed to be clean-and-press, 50 total (alternating arms). The full workout description is here: wodwell.com/wod/the-300/

[@christiangerhardt2408]

Hann change your deadlift oke you will injure yourself really badly

[@robertmiller9825]

There you go, a good and helpful response.

[@gabudizator]

Nice job! Check out my preformance of "300". Grettings from Croatia

[@Kladd1]

Seriously, what are the guys that are watching them even doing?

[@shted224]

wtf is that deadlift form, This is why I have some problems with crossfit. People seem to overcompensate speed for actual form.

[@alanbaskaev3907]

This is exactly what creates a bad reputation of CF. This guys are NOT ready for this workout. Neither their technique not their fitness.

[@marcoamato4594]

sorry but your time is not to be calculated since your exercise was fatigued, you did not respect the table, if you do the exercises well you put us at least twice the time

[@Minitrenkuss]

those deadlifts and pushups are disgusting...

[@robertmiller9825]

Keyboard tough guys

[@_bn_vids7472]

Those are Kip-ups not Pull-ups. Push up form was terrible. Not a good demo for the 300 WOD.

[@Leonidas-eu9bb]

0 pushups 0 pullups

[@jasminesmith8474]

Hann....wtf man

[@dinogoldie9716]

Shiiiiit. Now they're doing "kettle bell clean & press" without knowing how to do kettle bell clean & press. Is this their first ever visit to a gym? This is embarrassing.

[@Tetroploid]

Done this today, decided to search what other people done - the technique in this was fucking atrocious.

[@dinogoldie9716]

This is real carcrash viewing. These two guys' form is terrible/non-existent. I'd say "they give crossfit a bad name" but they're quite typical of CrossFit gymbros. Is there a more recent do-over where the guys actually do the exercises properly?

[@ccloud3981]

form? have you people done these WODs? Form goes out the window halfway through them.

[@codyburton2483]

Form was gone before they started

[@tanktime4573]

Cody Burton form never showed . form was like these niggas ain't gonna embarce me, I'll stay at the gym .

[@CalebTrotter]

lol respect for the good workout but these dudes arent in very good shape at all

[@tjc525]

This is why I have 0 respect for CrossFit. Everything wrong and injury waiting to happen.

[@Ausschlafen_]

all the movements suck. you're gonna break you back in this way. what kind of deadlift is that? what kind of push up... bah