Sophie Shaft’s Workout of the Week

December 15, 2022 by
Photo Credit: Ava Kitzi
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Today’s workout is programmed by Misfit athlete, Sophie Shaft. She is a four-time CrossFit Games teen athlete, placing third at the 2022 CrossFit Games in the 16-17 Girls division. Shaft also has a history of competing in American Ninja Warrior competitions, appearing in the 13th season of American Ninja Warrior. Shaft is gearing up for her first season in the Individual division for the 2023 season and currently lives in Michigan with her parents and little sister, and is also passionate about musical theater.

Sophie Shaft

Every 2:00 for 20:00 (10 rounds):

  • 5 Bar Muscle-ups
  • 15/12 Cals C2 Bike
  • 60 Double Unders

Scaling options: Athletes can reduce the reps per round (for example: 3 BMU, 12/10 Cals, 40 Double Unders). If athletes are working toward the higher skill movements, they can scale the BMU to chest-to-bar or regular pull-ups, and double-unders to single-unders.

Some advice from Sophie: “Staying as consistent as possible will get you through. Push transitions as fast as possible. No time to stand around! You should get around 15-20 seconds of rest per round.”
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