08/03/2026
We tested Amanda today.
Amanda is a CrossFit WOD
9-7-5
muscle-ups
squat snatches
for time
And on paper it is intimidating
And every time a workout like this goes on the board, I watch people start talking themselves out of coming. Too hard. Not for me. I will catch the next one. They get in their head about it before they ever get in the door.
So let me tell you what actually happened in here today.
We had people knocking out banded muscle-ups who do not have a muscle-up yet. We had people doing jumping versions off a high bar so they still got the pull and the dip. We had people pairing power snatches with a squat to a target so they trained the same pattern at a weight they could move well.
Nobody did the same Amanda. Everybody did Amanda.
That is the whole point of how we coach. A muscle-up scales down to a pull and a dip you can actually do today, and it still builds the exact thing that becomes a muscle-up later. The scary version and the doable version are the same movement at different heights on the same ladder.
There is no workout here that should keep you from walking in the door. Not one. If it looks impossible, that means we have not shown you your version of it yet.
That is what you are missing when you skip the hard day. Not a beating. The rung of the ladder that was going to move you up.
If you have been on the outside looking at CrossFit thinking it is too advanced for where you are, come find out what your version looks like. First class is on me.
- Coach Carl
