To perform Elijah McClain's workout, begin with the kettlebell swings. Use a weight that allows you to swing comfortably to shoulder height, engaging your core and hips. Transition directly into strict presses, standing tall and ensuring full lockout at the top.

Next, move to bent-over rows. Keep your back straight and pull the kettlebell or barbell towards your abdomen for maximum contraction. Follow this with a power clean, ensuring fluid movement from the ground to a front rack position.

For lunges, take a step forward with your left leg, keeping your knee behind your toes, then switch to your right leg. Finish with clean to front squats, maintaining an upright torso and full depth in each squat. Aim to complete the entire round without breaks.

Reduce the kettlebell weight to 8–12 kg for easier swings. For strict presses, use a lighter barbell or dumbbells that allow for 10 unbroken reps. Consider lowering the reps for the bent-over rows to 3-4 or using lighter weights.

For power cleans, scale to a weight that ensures proper form, or perform the movement with just a barbell or light dumbbells. Instead of full lunges, participants can opt for step-back lunges or reduce to 5 reps on each leg.

For clean to front squats, use a lighter weight and consider reducing the reps to 4. Beginners may also adjust the entire workout duration to 15–20 minutes or simplify by completing 2–3 rounds instead of unbroken rounds.

Your score for the AMRAP 23 workout, named Elijah McClain, is calculated by counting the total number of complete rounds you finish within the provided 23 minutes, in addition to any reps you complete after your last full round.

To score, start by completing the sequence of movements: 2 Kettlebell Swings, 2 Strict Presses, 5 Bent Over Rows, 1 Power Clean, 9 Left-Leg Lunges, 9 Right-Leg Lunges, and 6 Clean to Front Squats.

Ensure that you perform each round unbroken. For example, if you finish 6 full rounds and then complete 4 additional Kettlebell Swings, your score would be 6 rounds + 4 reps, totaling 158 reps.

Approach the AMRAP 23 with a steady mindset — start slow to maintain energy throughout. Prioritize form over speed, especially during the kettlebell swings and strict presses. Aim for smooth transitions between movements to keep your heart rate steady.

Don’t hesitate to break up the kettlebell swings and presses if fatigue sets in. Use a rhythm with your push presses to help recover your grip and shoulder strength. For the lunges, maintain an upright posture to prevent strain and drive through your heels for stability.

Finally, focus on your breathing — it's essential for sustaining endurance. Keep your core engaged during the clean to front squats to protect your back. Consistency is key for maximizing your reps within the time frame.

For the Elijah McClain workout titled AMRAP 23, a good score can be assessed based on the number of rounds completed within the 23-minute time frame.

Intermediate: 5–7 rounds. Advanced: 8–10 rounds. Elite: 11+ rounds. Achieving a total of 200 reps or more suggests strong endurance and efficiency in the movement patterns.

Dedicating time to perfecting form and pacing during the workout can significantly impact performance. A well-paced AMRAP score reflects not just strength but also proper stamina and strategic rest between movements.

Incorporating these elements can enhance both performance and overall fitness gains, making the Elijah McClain workout a challenging yet rewarding experience.

The intended stimulus of the benchmark workout AMRAP 23, also known as Elijah McClain, is to challenge overall muscular endurance and aerobic capacity in a dynamic and varied format. Each movement in the sequence demands a combination of strength and stamina, encouraging athletes to maintain unbroken sets to enhance their resilience.

This workout emphasizes functional movements that mimic real-life activities, fostering coordination and balance while developing both upper and lower body strength. The repetition of specific movements, such as kettlebell swings and lunges, aims to build muscular endurance while maintaining a high heart rate, promoting cardiovascular fitness.

Ultimately, AMRAP 23 serves as a comprehensive test of an athlete's capability to sustain effort under fatigue, making it a potent benchmark for performance evaluation.

The world record for the Elijah McClain workout, an AMRAP format, is not officially documented but unofficial reports suggest impressive performances within the CrossFit community.

Elite athletes have reportedly achieved scores ranging from 20 to 22 rounds, which demonstrates exceptional stamina and strength to complete each round unbroken.

For elite women, scores typically fall between 17 and 19 rounds, showcasing their high level of fitness and determination required for this challenging workout.

These remarkable scores necessitate not only physical prowess but also precise pacing and mental resilience, particularly as fatigue sets in.

The workout "Elijah McClain" honors Elijah McClain, a young Black man whose life was tragically cut short in 2019. He was known for his kindness and compassion, often helping others in his community.

This workout serves as a tribute to his memory and the impact he had on those around him. By engaging in this challenging routine, participants aim to raise awareness about social justice issues and advocate for change in honor of Elijah's legacy.

The exercises included symbolize strength and resilience, qualities that Elijah embodied throughout his life.