Shelby Neal’s Workout of the Week

September 7, 2023 by
Photo Credit: @madame__mel
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Today’s workout is programmed by 2023 CrossFit Games rookie Shelby Neal. The former teen division Games athlete (she placed eighth in 2016 and sixth in 2017 in the 16-17 girls division) broke through at the North America East Semifinal in Orlando, placing ninth to secure her spot in Madison. At the Games this year, Neal survived all the cuts, completing the weekend in 19th overall.  

Shelby Neal

2-2-2-3 Intervals

*The first three intervals are 2 minutes each, the final one is 3 minutes.

Buy in:

10/7 Calorie Ski
1 Legless Rope Climb
1 Rope Climb


Max reps OHS (135/95 pounds)

1 Minute rest between intervals 

Scaling Options: Athletes can substitute a second regular rope climb for the legless climb (so, 2 regular rope climbs instead of 1 of each), or they can skip the legless climb all together and simply do 1 regular rope climb. Athletes can also substitute the rope climbs for the most difficult gymnastics pulling movement they are proficient in (pull-ups, muscle-ups, ring rows, etc.) or that they need to work on while under fatigue. 

The rest period means athletes won’t be completely dead, but the ski will also introduce some fatigue going into the gymnastics pull. Athletes can also adjust the overhead squat weight to 115/75 pounds or 95/65 pounds.

Advice from Shelby: “I did this WOD in preparation for the 2023 season and it really was a game changer for my confidence! I loved it so much I thought I’d share!

The ski should be short and dirty–not an all out sprint but something you can do aggressively and then immediately go into a tough gymnastics movement. The workout is won on the barbell so the initial part should be very smooth, consistent yet aggressive so you can be firm and stable on the overhead squats and ready to hang on for the remainder of the round. The goal is one big unbroken set per interval if possible. Have fun and good luck!”

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