For the Stevie-Mae workout, start by setting up for an AMRAP of 30 minutes. Begin with the first phase from 0:00 to 18:00. Perform 29 double-unders, ensuring proper technique for efficiency, followed by 5 clean-and-jerks using a barbell, focusing on a strong core and fluid movement. After that, run 200 meters to keep your heart rate elevated.

Take a 2-minute rest to catch your breath and prepare for the next set. From 20:00 to 30:00, switch to 11 overhead squats, maintaining good form and depth. Finish with 21 bar over burpees, ensuring full extension and a smooth transition between movements. Keep your pace steady and stay mentally engaged throughout the workout.

To scale the AMRAP 30 workout, start by adjusting the double-unders. If they are challenging, substitute with single-unders or perform lateral hops for a less intensive option.

For the Clean-and-Jerk, reduce the weight to something manageable for 5 unbroken reps, such as 50-60% of your max load, or use a lighter barbell or dumbbells.

When running, consider shortening the distance to 100 meters or opt for a row on a machine for a similar cardio effect.

In the second half, lower the weight for Overhead Squats to allow proper form—perhaps using a PVC pipe or lighter load of 20-30 lbs.

Lastly, modify Bar Over Burpees to regular burpees or step-back burpees as needed.

Your score for the AMRAP 30 workout called Stevie-Mae is calculated by adding up the total number of full rounds completed during both segments, plus any additional repetitions completed after your last full round.

During the first 18 minutes, you will complete rounds of 29 Double-Unders, 5 Clean-and-Jerks, and a 200 m Run. After a 2-minute rest, the second segment consists of 11 Overhead Squats and 21 Bar Over Burpees for the next 10 minutes.

For instance, if you complete 5 full rounds in the first part and 3 full rounds in the second part, your score would be 5 + 3 = 8 full rounds, plus any additional reps accumulated beyond the last full round. This total gives your final score in reps.

Approach the AMRAP 30 workout, Stevie-Mae, with a solid pacing strategy. Begin the first segment at a moderate intensity for the double-unders, aiming for steady, consistent jumps rather than quick bursts. Focus on maintaining form during the clean-and-jerks; use your legs to drive up the bar to avoid excessive strain on your shoulders.

During the 200 m run, establish a comfortable rhythm that allows for recovery while still moving efficiently. When transitioning to the second segment, utilize breath control for the overhead squats. Ensure your grip is secure, and break the reps into manageable sets if needed. For the bar over burpees, work on a smooth flow to maintain stamina without fully taxing your energy.

For the Stevie-Mae workout, which is structured as an AMRAP for 30 minutes, the scoring revolves around the number of rounds completed.

Intermediate: 6–8 rounds. Advanced: 9–11 rounds. Elite: 12+ rounds.

A score of 300 total reps or more demonstrates exceptional endurance and efficiency throughout the various movements involved.

Participating athletes should aim to maintain consistent pacing while effectively transitioning between exercises to achieve their best possible score.

Stevie-Mae is intended to test both aerobic endurance and muscular stamina over a longer duration. The first segment emphasizes quick transitions, requiring athletes to maintain speed and efficiency during the Double-Unders, Clean-and-Jerks, and the 200-meter run.

The rest period allows for partial recovery but should not eliminate fatigue, setting the stage for the second segment that challenges muscular endurance in the overhead squats and the explosive demand of bar-over burpees.

This workout embodies a sustained effort, encouraging participants to strategize pacing while managing breath and grip. Ultimately, Stevie-Mae aims to push athletes beyond their limits, challenging their mental toughness and physical resilience throughout the 30 minutes.

The world record for the workout titled Stevie-Mae has not been officially documented, but the best unofficial scores from the CrossFit community indicate remarkable performances. Elite male athletes have reportedly achieved scores ranging from 20 to 22 rounds, while elite females have reached between 17 and 19 rounds.

These scores demand exceptional athleticism and a consistent pace, often requiring sub-1-minute rounds throughout the grueling 30-minute workout. The combination of double-unders, clean-and-jerks, running, overhead squats, and bar over burpees presents a formidable challenge that tests both strength and endurance.

Achieving these numbers showcases not only skill in each movement but also the ability to maintain intensity under fatigue, highlighting the competitive nature of CrossFit athletes.

Stevie-Mae is a tribute to Stevie Mae Squires, a beloved, spirited young athlete who inspired many with her positivity and determination. She was known for her infectious energy and passion for fitness, pushing her peers to aim higher and work harder.

This workout celebrates her legacy, embracing the challenges she faced and the joy she brought to those around her. Each movement symbolizes her strength and resilience, serving as a reminder to honor her memory through the pursuit of health and fitness.