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“Mamba”

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CrossFit Invictus Tribute WOD for Kobe Bryant

10.1K 72
  • AMRAP in 18 minutes
  • 5 Ring Muscle-Ups
  • 8 Power Cleans (185/125 lb)
  • 24 Box Jumps (30/24 in)

On an 18-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 18-minute clock stops.

Tips and Strategy

For an 18 minute WOD, your pace should be between 80-85% of your max speed for the majority of the workout. Break the reps into manageable sets so you can move smoothly and take minimal rest. The Box Jumps are high (and there are several of them) so slow down slightly during the Box Jumps and stay focused on keeping a steady pace.

Intended Stimulus

This workout should feel relatively long and physically tough. The Ring Muscle-Ups should take no more than 60 seconds, so scale them if you’re not proficient quite yet. The Power Cleans in “Mamba” should feel moderate—not maximal. Complete them in 1 or 2 sets. The Box Jumps should feel higher than normal—the Rx for Box Jumps is typically 24″ for men, 20″ for women. You should still, however, be able to average around 3 seconds per jump. If you have to psyche yourself up for every jump, the box is too high.

Scaling Options

The gymnastics components (Ring Muscle Ups and Box Jumps) of this WOD are fairly high-skill. Scale those movements so you can move through them smoothly, with minimal rest (see: Muscle-Up Scaling | Box Jump Scaling). Keep in mind that part of the glory of this workout is the high volume Box Jumps, so be mindful not to drop the reps too low if you’re scaling the box height.

Intermediate
18 Minute AMRAP
5 Pull-Ups
8 Power Cleans (135/95 lb)
24 Box Jumps (24/20 in)

Beginner
18 Minute AMRAP
5 Ring Rows
8 Power Cleans (95/65 lb)
24 Box Jumps (20/12 in)


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namesake photo

Background: Dedicated to Kobe Bryant, the American basketball legend, this workout was originally created to honor Bryant and his career following his retirement in 2016. The NBA MVP had a 20-year career with the Los Angeles Lakers, won 5 league championships and 2 Olympic gold medals.

This workout was first posted by CrossFit Invictus @crossfitinvictus (San Diego, CA, USA) as their workout of the day for April 13, 2016.

18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Following Bryant’s sudden and tragic death in 2020, in a helicopter crash with his daughter Gianna (Gigi), CrossFit Invictus published a modified version of the workout called “Mamba & Gigi.”

See also: All Kobe Bryant WODs

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