Jay Crouch’s Workout of the Week

December 1, 2022 by
Photo Credit: Toby Crouch (@thekidtobias)
Enjoying Morning Chalk Up? Access additional exclusive interviews, analyses, and stories with an Rx membership.

Today’s workout is programmed by the Fittest Man in Australia two years in a row, Jay Crouch. Coming off of the Down Under Championship two weeks ago, where he took first place overall in the men’s elite division, he knows a thing or two about grinding through a tough training session. 

Jay Crouch

For time:

  • Buy in: 200 Double Unders
  • Then, directly into:
  • 30 Overhead Squats (135/95lb, 60/42.5kg)
  • 30 Chest to Bar Pull-Ups
  • 20 Overhead Squats (155/110lb, 70/50kg)
  • 20 Chest to Bar Pull-Ups
  • 10 Overhead Squats (175/135lb, 80/60kg)
  • 10 Chest to Bar Pull-Ups 

Time cap: 18 Minutes 

Note: Change weight after each pull-up set.

Scaling options: For a scaled version, do regular pull-ups and modify the weights to:

  • Weight 1: 90/55lb, 40/25kg
  • Weight 2: 100/65lb, 45/30kg
  • Weight 3: 110/75lb, 50/35kg

Some advice from Jay: “I chose this workout from our program ‘We Are Unifyd’ (led by Rob Forte) which we did on October 19th. I thought it was cool and I had heaps of fun doing it with our training crew.“ 

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

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.