Amanda CrossFit Workout in 2024 (My Powerful Tips & Tricks)

I’ve been swept up in the challenging world of CrossFit, and one workout that consistently sparks both excitement and a bit of healthy trepidation is the Amanda CrossFit workout.

Widely recognized as a test of skill and strength, “Amanda” is a benchmark WOD—Workout of the Day—that has athletes from the CrossFit community pushing their limits. The workout not only honors the memory of a CrossFit athlete but also provides a measure of personal progress, allowing me to gauge how my fitness journey is advancing over time.

The Amanda CrossFit workout is a fantastic blend of gymnastics and weightlifting, featuring two highly technical movements: muscle-ups and squat snatches. While it requires me to muster all my strength, it also challenges me to display finesse and coordination. The structure is simple yet intense—9, 7, and 5 reps of muscle-ups and squat snatches, performed for time. Every time I face this Amanda WOD, I know I’m in for an electrifying session that will test my abilities to the core.

Step-By-Step Workout Structure

The Amanda Workout is one I always approach with energy and focus. This workout is a famed part of the CrossFit Games, known as one of the “Girl” WODs. It’s a fantastic test of both technique and power, blending gymnastics and Olympic weightlifting in a thrilling race against the clock. Here’s the rep scheme you’ll tackle:

First up are Muscle-ups. These need a blend of strength and skill, where you’ll hoist yourself from a hanging position into a supported position above the rings or bar. From the very start, I brace for a complex display of agility and control.

Following the muscle-ups are Squat Snatches. Each rep must be powered from the ground to an overhead position, dropping into a squat, and standing up fully extended. It demands precision and is as much about finesse as it is about strength.

Here’s how it breaks down:

Do you want to level up or down? Here are your options:

Equipment For The Amanda Crossfit Workout

When I tackle the Amanda CrossFit Workout, I make sure my gym is equipped with the essentials for muscle-ups and snatches, as the classic Amanda consists exclusively of these two movements. However, as a CrossFit enthusiast, I often encounter variations that introduce other elements. Here’s a breakdown of the potential gear I prepare:

For workouts similar to Amanda that might incorporate additional exercises, I gear up with:

• Kettlebells: A staple for kettlebell swings, integrating cardiovascular, strength, and flexibility training.
• Plyo Box: For box jumps, I highly recommend a stable and secure plyo box to prevent any mishaps.
• Pull-Up Bar: In case pull-ups or toes-to-bars are on the menu, a solid pull-up bar is non-negotiable.
• Jump Rope: It’s not just for the playground; a good rope is key for whipping through those double-unders.

Quality gear not only aids my performance but keeps me safe. Excitement builds each time I step into my CrossFit space, prepped and ready to conquer the workout ahead!

Benefits of the Amanda CrossFit Workout

Amanda, a benchmark CrossFit WOD (Workout of the Day), is more than just a challenging series of movements; it’s a thrilling blend of gymnastics and weightlifting. When I engage in the Amanda WOD, I’m tackling two advanced movements: muscle-ups and squat snatches. Here’s how this workout benefits me:

By integrating Amanda into my workout routine, I see improvements not just in my physique but in my overall athletic capabilities. And honestly, there’s an undeniable rush after conquering such a demanding workout!

Performing The Different Movements

When I tackle the Amanda CrossFit workout, I’m jumping into a mix of gymnastics and weightlifting with the muscle-up and squat snatch as its core elements. To prepare, I make sure my kip is smooth and strong; a solid kip gives me the momentum needed for muscle-ups. I practice the transition from swing to pull and dip, ensuring each movement is fluid and efficient.

For the squat snatch, I drill the fundamentals, from the setup to the final overhead squat position. It’s all about explosive power in the hips and a strong turnover to catch the bar in a deep squat. I keep my form in check, not just to lift heavier but to do it safely.

Here’s a quick rundown of movements I integrate for an all-rounded skill set:

In my training routine, I sprinkle in related movements to build up my Amanda WOD performance:

The excitement of perfecting each movement fuels my sessions. With every muscle-up and squat snatch, I get closer to acing the Amanda—and that’s a rush unlike any other!

Scaling Options

When I approach the Amanda CrossFit Workout, I know that not everyone, including me, can dive right into muscle-ups and squat snatches as prescribed. So let me share my favorite scaling options to help all athletes stay excited about tackling this challenge, no matter their skill level!

For muscle-ups, which demand both strength and technique, there are several adaptations. I like to offer scaled-down variations such as jumping muscle-ups, especially useful when I’m still building my upper-body power. Sometimes, I’ll mix in some pull-ups and dips to keep the spirit of the exercise alive.

Now, let’s talk about the squat snatches. A standard Amanda WOD requires a substantial amount of weight, and it might be a bit daunting. My go-to move? Reduce the weight. It’s as simple as that. Also, depending on my comfort level, switching to a hang squat snatch or a basic hang snatch maintains the workout’s intensity without compromising my form.

For my fellow athletes who might not be ready for the complex movements of Amanda, incorporating more familiar exercises like push-ups, sit-ups, or air squats can be very effective. And if I want to boost my heart rate, nothing works better than good old sprints, a quick run, or even a round of double-unders!

Remember, the essence of CrossFit lies in adapting workouts to fit our personal journey. So whether I’m adjusting the weight or substituting movements, my focus is on consistent improvement, powerful execution, and unwavering technique. Let’s keep pushing our limits and perform the Amanda CrossFit Workout!

My Experience With This Crossfit Workout

When I first encountered the Amanda CrossFit Workout, it was a whirlwind of excitement and respect for its namesake, Amanda Miller. In the CrossFit community, paying homage through workouts is common, and knowing that this particular workout is a tribute to an athlete who battled melanoma made it that much more meaningful to me.

Attempting to sail through the reps, I was humbled quickly. Accustomed to workouts that pushed my endurance, Amanda challenged my precision under fatigue—every muscle-up felt like a milestone, and each squat snatch was a test of finesse and strength. Though I wasn’t close to the top times, the sense of accomplishment was undeniable.

Each time I revisit the Amanda CrossFit Workout, the progress is tangible—numbers improving, movements becoming smoother. It’s more than a workout; it’s a testament to the resilience and camaraderie embedded in CrossFit. My journey with Amanda is far from over, but I’m thrilled for every rep and every moment that makes me part of this incredible community.

Frequently Asked Questions about Amanda CrossFit Workout

What is your time for the Amanda CrossFit Workout? Tell me in the comments. Make sure to also try the Kelly WOD and the Helen CrossFit Workout.