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The CrossFit Games will soon be in full swing out in Carson, CA. You may not have aspirations of ever making it there, but you can test yourself to see if you’re up to the challenge.
This month’s workout comes from the sectional workouts of the 2011 CrossFit Games, and was chosen because it’s a perfect example of what CrossFit requires of its elite athletes: a near perfect blend of strength, conditioning, and explosiveness.
Stand to the side of a loaded barbell, drop to the floor, and let your chest touch the ground. get up as fast as you can and hop laterally over the bar. As soon as your feet touch the ground, start the next rep.
The workout is 10 minutes long, during which you’ll complete as many rounds as possible of 60 bar-facing burpees, 30 overhead squats with a 120-pound barbell, and 10 muscle-ups. To do it, you’ll need a stopwatch or gym timer, as well as access to a set of gymnastics rings (or a pullup bar with at least four feet of clearance overhead) for the muscle-ups.
When the clock starts running, begin your burpees standing next to the loaded barbell. For the burpee to count, you must lay completely flat on the floor, facedown, before standing up and jumping laterally over the barbell.
Once you’ve completed 60 burpees, grab the barbell and either clean-and-jerk it or snatch it into the overhead position. Once in this position, complete 30 reps of the overhead squat, going deep on each rep. You’re allowed to drop the barbell as many times as you need to, but it’ll waste time—and you don’t have much—so try to minimize drops.
The workout finishes with muscle-ups: Grab a set of rings (or a pullup bar) and pull yourself up while driving your chest forward and up with momentum. With your head and chest above the bar or rings, do a dip to full triceps extension.
If you can finish all the muscle-ups and there’s still time left on the clock, start over with the burpees. Remember, though, that finishing even one round in 10 minutes would be considered a milestone for most CrossFitters.
In 10 minutes, complete as many rounds and reps as possible of:
60 Reps/Bar-Facing Burpees
30 Reps/Overhead Squats w/120 Pounds