Jennifer Muir’s Workout of the Week
Today’s workout is programmed by the current Fittest Woman in the UK and WIT Fitness athlete, Jennifer Muir. New to elite CrossFit competition, Muir placed 24th in the UK in the 2022 Open and 95th in Quarterfinals. This season she advanced to the Europe Semifinal where she took 16th overall, just missing a Games berth, but showing great improvement.
Jennifer Muir
For time:
15x50ft Shuttle Run
30 Overhead Squats (115/80 pounds)
15x50ft Shuttle Run
30 Burpee Box Jump Overs (24/20 inches)
Rest 10
15x50ft Shuttle Run
30 Overhead Squats (115/80 pounds)
15x50ft Shuttle Run
30 Burpee Box Jump Overs (24/20 inches)
Rest 5
8x50ft Shuttle Run
15 Overhead Squats (115/80 pounds)
8x50ft shuttle run
15 Burpee Box Jump Overs (24/20 inches)
Scaling Options: Athletes can adjust the weight lower for the overhead squats and/or use a shorter box for the burpee box jump overs.
Advice from Jennifer: “This is one of my favorite JST Compete super Saturday workouts from this year. Push the pace on the turns of the shuttle runs and settle into a rhythm on the straight aways to let you attack the bar and burpee box jump overs. The weight should be light enough to let you go unbroken on the OHS with a narrow grip. There’s no real shoulder interference so push it if able. Stay low on the burpee box jumps to stop your back from blowing up. Push the pace on the last 10 reps before the lengthy breaks, and don’t go flying out of the gate and crash. Keep a bit in reserve to really empty the tank on the last interval.”
To inquire about submitting an upcoming workout of the week, shoot us a note.
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