James Sprague’s Workout of the Week

February 9, 2023 by
Photo Credit: James Sprauge’s Instagram (@spraguerrrr)
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Today’s workout is programmed by James Sprague out of CrossFit Naples in Florida. The two-time age-group CrossFit Games athlete (2017, 2019) is looking to make it in the individual elite division this year, coming up on his 7th consecutive CrossFit Open season. 

James Sprague

E2MOM x 5 Rounds (or until failure)

  • 7 Deficit Strict HSPU (4/2 inch)
  • 12 Dual KB Hang Clean and Jerks (53/35lb)
  • 2/1 Legless Rope Climbs  

“Score is total reps or the ability to complete this all the way through. The stimulus is a push-pull with a huge grip limiter that sets in exponentially as the rounds go on. Crossfit is all about your ability to flush muscle fatigue and produce more power, force and endurance, even when it may feel like nothing is there. This workout will make you push your upper body to places it hasn’t been before if you want a good score!”

Scaling options: Scaling this workout starts with taking away the deficit on the HSPU and modifying to one legless for males and one regular rope climb for the females. Keep the kettlebell weights the same unless you can’t do a set of 12 unbroken while fresh. 

Some advice from James: “This piece is an aggressive benchmark I like to use for my own training to see where I am with these movements under intense fatigue. I recommend this benchmark to any high-level athlete who wants their arms to feel like noodles.

I have always been the tall guy in the room who struggles with gymnastics under fatigue, it is one of my main focuses day to day in training, so seeing improvements in workouts like this really get me amped up on a new level. Good luck and tag me in your videos of you guys crushing this one!” 

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