Today’s workout is programmed by one of BFA's up-and-coming athletes, Ella Wilkinson, who trains out of High Performance CrossFit with JST Compete. The 23-year-old was a high-level gymnast as a child but an ankle injury changed her fitness trajectory and she was subsequently introduced to CrossFit. In 2022, Wilkinson qualified for Semifinals and placed 18th overall at Strength in Depth, one of the European Semifinals that year.
Scaling tips: If you are unable to perform a bar muscle up, you can adjust this to a chest-to-bar or regular pull-up. You can also scale the GHD sit-ups to med ball sit-ups or AbMat sit-ups. Don’t reduce the number of rounds as this workout is meant to develop your capacity in each movement; instead, adjust the movement to your experience level.
Advice from Ella: “Maintain a consistent pace throughout each minute of each exercise: your pace and technique should look as similar as possible from minute 1 to minute 8. Go straight from each EMOM to the other, you should get 30-40 seconds of rest each minute.”
