Event 7: Taking Flight
Five rounds of ring muscle-ups, overhead squats and box jump-overs. Josh placed 23rd 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 Masters CrossFit Games.
Event points: 22. 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.
5 rounds for time
- Ring muscle-ups6 reps
- Overhead squats9 reps, 125 lb
- Box jump-overs12 reps, 24 inch box
Time cap: 10 minutes
5 rounds for time
- Ring rows4 reps
- Air squats6 reps, or squats holding a PVC pipe overhead
- Step-ups8 reps, onto a 12 to 20 inch box
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.
Ring muscle-upsRing rows
Why this swap. A muscle-up takes pulling strength and a transition most people spend years on. Ring rows train the pull with your feet on the floor.
Coach cues
- Set the ring height
- Straight body line
- Pull to the chest
Overhead squatsAir squats
Why this swap. The overhead squat asks for shoulder and hip mobility under load. An air squat, or a PVC pipe overhead if your coach clears it, builds the pattern first.
Coach cues
- Set your feet
- Hips back and down
- Knees track the toes
Box jump-oversStep-ups
Why this swap. Stepping up removes the landing impact and the risk of clipping the box, and still works the legs and lungs.
Coach cues
- Whole foot on the box
- Drive through the heel
- Stand tall, then step down slowly
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.