AMANDA
9-7-5 reps for time of:
Muscle-ups
Squat snatches (135/95 lb)
Introduction:
AMANDA is a classic CrossFit benchmark workout named after Amanda Miller, a former CrossFit Games athlete. This challenging WOD (Workout of the Day) combines strength, skill, and endurance, pushing athletes to their limits while testing their capacity for power and agility.
Prepare yourself mentally and physically for the challenge ahead, stay focused on proper form and technique throughout the workout, and push yourself to give it your all. AMANDA may be tough, but the feeling of accomplishment you’ll experience after completing it will be well worth the effort.
Equipment:
To complete AMANDA, you’ll need:
- Gymnastics bar for muscle-ups
- A barbell and weights for squat snatches
- Proper weightlifting shoes or Crossfit shoues with good support
- Chalk for grip enhancement
- Grips
See our Equipment subside for more tools, tips and inspiration!
Preparation:
Before tackling AMANDA, it’s crucial to warm up properly to prepare your body for the intense demands of the workout. Here’s a recommended warm-up routine:
- Dynamic Stretching: Start with dynamic stretches to loosen up muscles and increase blood flow. Include movements such as arm circles, leg swings, and torso twists.
- Cardiovascular Warm-Up: Spend 5-10 minutes on a cardio machine like a rower, bike, or treadmill to elevate your heart rate and warm up your entire body.
- Specific Warm-Up Sets: Perform several sets of light squats and overhead presses to prepare your muscles for the squat snatches. Focus on technique and gradually increase the weight to your working weight for the workout.
- Muscle-Up Practice: Spend some time practicing muscle-up progressions and drills to refine your technique and build confidence before starting the workout.
- Mobility Work: Target areas of tightness or restriction with mobility exercises such as foam rolling, lacrosse ball massage, and stretching.
By following this warm-up routine, you’ll improve your performance during AMANDA and reduce the risk of injury.
Conclusion:
Prepare yourself mentally and physically for the challenge ahead, stay focused on proper form and technique throughout the workout, and push yourself to give it your all. AMANDA may be tough, but the feeling of accomplishment you’ll experience after completing it will be well worth the effort.
