Emma McQuaid’s Workout of the Week

April 13, 2023 by
Photo Credit: Emma McQuaid (@ mcquaid175)
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Today’s workout comes from CrossFit Games veteran, Emma McQuaid. The five-time and current fittest woman in Ireland, has qualified for the Games every year since 2019 and most recently placed 12th in 2022. She also won Wodapalooza in 2022, her first, in-person elite competition victory. 

Emma McQuaid

For Time:

  • 30 Toes-to-Bar
  • 30 Burpees to Target (6”)
  • 20 Chest-to-Bar Pull-Ups 
  • 20 Burpee Box Jumps @ 20/24”
  • 10 Ring Muscle Ups
  • 10 Burpee Box Jump Over @ 24/30”

Time Cap: 10 minutes

Scaling options: Scale the gymnastics movements as necessary to be able to perform each exercise in no more than 4 sets without too much rest in between (no more than 10-15 seconds). The toes-to-bar can be scaled to toes-to-target, knee raises or V-Ups. The chest-to-bar pull-ups can be scaled to pull-ups, jumping pull-ups/chest-to-bar or ring rows, while the ring muscle-ups can be changed to bar muscle-ups, jumping RMU/BMU or ring pull-ups plus ring dips.

Some advice from Emma: “Be strict with any rest you take if breaking up the gymnastic movements. This workout is a test of your gymnastic capacity so will highlight any areas you may need to work on. Keep a smooth, consistent pace on your set of 30 and 20 burpee variations and don’t go all out on the first set to find yourself too gassed for the chest-to-bars. The workout is shoulder heavy so try to keep them relaxed wherever possible in between movements.”

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

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