Workout 1
Climbing rounds of a clean and a bar muscle-up. Josh placed 84th in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2025 Age-Group Semifinals.
Score as posted: 64 reps (7 rounds + 8 power cleans Tiebreak: 4:40). See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
As many reps as possible in 10 minutes, add 1 rep to each movement every round
- Cleans1, 2, 3 and up, 185 lb
- Bar muscle-ups1, 2, 3 and up
As many reps as possible in 10 minutes, add 1 rep to each movement every round
- Hang power cleans1, 2, 3 and up, PVC pipe or an empty training bar
- Ring rows1, 2, 3 and up
Time cap: 10 minutes
What changes for your first day, and why.
Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.
CleansHang power cleans with a PVC pipe or light bar
Why this swap. Starting at the hip with a light bar teaches the jump and the catch on the shoulders without the heavy pull from the floor.
Coach cues
- Start position
- First pull to the knees
- Jump through the hips
Bar muscle-upsRing rows
Why this swap. A bar muscle-up needs a strong kipping pull and a turnover. Ring rows build the pull it starts with.
Coach cues
- Set the ring height
- Straight body line
- Pull to the chest
Do this one with a coach.
Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.