The Sauce.

“Then the Warrior realizes that these repeated experiences have but one aim: to teach him what he does not want to learn.” 

― Paulo Coelho, Warrior of the Light

Week 23 Training: 15.01.07

A. Overhead Squat: 2 x Max Reps @ Bodyweight – Rest As Needed Between Sets

B. 3 Muscle-Ups Every 30 Seconds For as Long as Possible

C. 5 Handstand Push-Ups Every 30 Seconds For as Long as Possible

Coach’s Notes: If you need to, you can modify for parts B and C. 1) Choose a number that you will be able to hit for at least 10 rounds, or 2) Extend the time interval to 40, 50 or 60 seconds. No more than 60. 

D. 1 Attempt ME UB Muscle-Ups

E. 1 Attempt ME UB HSPU

F. Accessory Work
3 Rounds:
8/8 SA BO DB Row – AHAP
6 Alternating Strict TTB + ME TTB
4/4 Back Curtsy Lunge

Coach’s Notes: Check out my Instagram (@coachwinchester) for demos on the accessory work). 


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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Coach Winchester

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