Christian Harris’ Workout of the Week

February 10, 2022 by
Photo Credit: Richard Veytsman
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Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout is programmed by Christian Harris, who this week announced the members of his 2022 MFLH team for the upcoming CrossFit Games season. The team will consist of Will Carter, Winter Nicolette Rodriguez and Nicole Soto. 

Harris has competed at five Regionals and in 2016 he made his Games debut on Team Dynamix which just missed out on podium spot, finishing fourth.

One of the hardest workers in the sport inside and out of the gym, in 2012 he designed a t-shirt as a fundraiser to help finance his Regional appearance. Ten years later that design and idea has evolved into his company, Move Fast Lift Heavy, one of the most notable brands in CrossFit. He has since branched out to programming under the MFLH brand, adding his exact training program, Train with CH, which is also available on the MFLH platform. You can find MFLH apparel and his training program (which is free) at

  • RX:
    30 Rounds For Time
    500/400m Bike ERG
    3 Muscle-ups
    1 Sandbag Over Shoulder (200/150)
    Sub 1:00 of any form of cardio if no Bike ERG is available 
    Modify the Ring Muscle-Ups to Burpee Pull-Ups 1 for 1
    Scale back the Sandbag weight as needed or Sub 1 Power Clean 225/155 if no Sandbag is available
    Time Cap: 60 minutes

Some advice from Christian: “​​This one is all about consistent pacing throughout the entire workout. Stay aerobic but pay attention to minimizing transition time. If you’re someone that gets extra sweaty during workouts, you may want to have a towel nearby as well as an extra pair of dry grips handy. For more free tips and workouts exactly from my program “Train with CH”, you can go to”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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