Hero WOD: Jason

JASONFor Time · No cap · Bodyweight

In honor of SO1 (SEAL) Jason Dale Lewis, killed by an IED in southern Baghdad on July 6, 2007.

For time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: Bodyweight

Women: Bodyweight

Men: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Squats: hip crease below the knee. Muscle-ups finish with arms locked out above the rings.

Before: 3 x 5 strict ring dips + 3 x 5 strict pull-ups.

Pacing: Squats unbroken if you can; muscle-ups in small sets.

After: 3 x 10 ring rows.

Nutrition: Surplus (+300 kcal).

Before: Muscle-up drills, 20 squats.

Pacing: Squats steady; plan muscle-up sets before you start.

After: Lat and quad stretch.

Nutrition: Maintenance.

Before: Easy cardio plus band work.

Pacing: Scale muscle-ups (jumping or banded) to keep moving.

After: 10 min walk.

Nutrition: Deficit.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/jason