Elijah “EZ” Muhammad’s Workout of the Week

January 19, 2023 by
Photo Credit: Elijah "EZ" Muhammad(@elijahezmuhammad)
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Today’s workout is programmed by Elijah EZ Muhammad, a two-time CrossFit Games veteran and co-founder of Project Onyx with Patrick Ford. This is the benchmark workout for the non-profit organization Project Onyx and is inspired by the journalistic work, “The 1619 Project”. 

“The 1619 Project is a long-form journalism endeavor developed by Nikole Hannah-Jones, writers from The New York Times, and The New York Times Magazine which ‘aims to reframe the country’s history by placing the consequences of slavery and the contributions of Black Americans at the very center of the United States.’”

1619 Project: Powered by Project Onyx

  • 16:19 AMRAP
  • 16  Push Jerks (135/95 lbs)
  • 19  Ring Rows
  • 16 Overhead Squats (135/95 lbs)
  • 19 Barbell Jump Overs 
  • 16 Explosive (Hands off the Ground) Push ups 
  • 19 Cleans (135/95 lbs)
  • 16 Toes-to-bar

Scaling options: Athletes can modify the load to a weight that is mentally comfortable to do in unbroken sets, even if they choose to break up the sets, mentally, they should be comfortable. For the barbell jump overs, athletes can jump off one foot instead of two or  use a lower height. For the explosive push-ups, athletes can scale to regular push-ups where hands stay down or even do the reps with knees on the ground. Finally, for the toes-to-bar athletes can modify to knee raises or alternating V-Ups. 

Some advice from EZ: “Try to get through the first round comfortably while maintaining a steady pace. After that,  decide if you can push the pace and where you feel you can add more intensity.” To inquire about submitting an upcoming workout of the week, shoot us a note.

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