Girl CrossFit Workouts (Plus RX, Scaled and Beginner Tips to Get Better)

ISABEL

  • For Time
  • 30 Snatches (135/95 lb)

With a running clock, perform 30 Snatches as fast as possible. Any type of snatch is acceptable (power snatch, full/squat snatch, split snatch).

Score is the time it takes to complete all 30 reps.

Good Times for “Isabel” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

Scaling
“Isabel” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate
For Time
30 Snatches (115/75 lb)

Beginner
For Time
30 Snatches (75/55 lb)

Tips for the Isabel WOD

  • Work on the snatch technique at a light weight to perfect the movement.
  • Avoid reaching failure. Divide up the reps as required.
  • If the weight is too heavy scale down. Work on speed and technique, then increase weight in the future.

BARBARA

  • 5 Rounds For Time
  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Air Squats
  • 3 minutes Rest

Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.

Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)

Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes

crossfit pull upsSource: CrossFit Inc

Scaling Options

“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.

To maintain the integrity of Barbara, scale the volume and/or the skill level so you can speed through the movements.

Intermediate
5 Rounds for Time
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest

Beginner 
5 Rounds for Time
10 Ring Rows 
15 Bench/Incline Push-Ups
20 Anchored Sit-Ups
25 Air Squats
3 minutes Rest

Tips for the Barbara WOD

  • Find a fast pace that you can sustain. Intensity should be high but don’t blow out on the first round.
  • As you start to feel tired break up the reps sensibly.
  • Don’t be afraid to scale. Even with 3 minutes rest after each round the number of reps is very testing.

ANGIE

  • For Time
  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie” (source)
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes

Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least.

Intermediate
For Time
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats

Beginner
2 Rounds For Time
30 Ring Rows 
30 Incline/Bench Push-Ups
30 Anchored Sit-Ups
30 Air Squats

Tips for the Angie WOD

  • Pace yourself. This is an endurance workout so don’t burn yourself out.
  • Break up the reps tactically. Try to avoid going to failure.
  • Scale sensibly. You can always start off doing the full movement and then scale down during the WOD.

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