Emma Lawson’s Workout of the Week
Today’s workout is programmed by Emma Lawson, the 17-year old Canadian phenom who has turned heads this season with her performances. The reigning “Fittest 16-17 Year Old Girl” has decided to forgo defending her division crown to chase her dream of competing at the Games as an individual. After a 9th place finish in a stacked field at the Dubai CrossFit Championship in December, she followed that with a 102nd finish in the Open and then a 10th place finish worldwide in the Quarterfinals before accepting her invitation to the Atlas Games.
- Emma Lawson
For Time
15 Ring Muscle-ups
2,000m Bike Erg
50ft. Dumbbell Front Rank Lunge (50/35lb or 23/16kg)
10 Ring Muscle-ups
1,500m Bike Erg
50ft. Dumbbell Front Rack Lunge (50/35lb or 23/16kg)
5 Ring Muscle-ups
1,000m Bike Erg
50ft. Dumbbell Front Rack Lunge (50/30lb or 23/16kg)
Time Cap: 18 minutes
Scaling Options:
- Scale dumbbell weight to 35/20lb
- Substitute ring rows for ring muscle-ups
Some advice from Emma: “Break up the muscle-ups as needed, efficient transitions and find a good pace to maintain on the bike and for the lunges.”
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