Throwback to OG Stylee

Throwback to OG Stylee

The Open is almost upon us! If you haven’t yet, sign up here! The worst case from you doing so is you are out $20. Other than that there is no obligation to participate, but I guarantee you will be happy you did! Just do it!!!

If anything to feel like you earn the end of Open party that is always a banger year to year!

Last week I talked a bit in depth about the HQ written “Hero WODs”. You can find that blog hereIn it I discussed the other type of HQ programmed workouts known as “Benchmark WODs”. These are workouts that, like Heroes, are meant to have universal standards so people all over the world can perform and ultimately compare their fitness both to themselves over time and whoever else they want to in this big planet of ours.

In the Benchmarks is a specific set of WODs called the “Girls”. These are real OG classic WODs, made around a decade or more ago, named after real life women who were original CrossFit coaches, old clients of the founder Greg Glassman, and particular bad ass ladies who deserved to have their likeness memorialized in the like of a WOD. Unlike Hero WODs, however, these aren’t made necessarily in memoriam but rather as a living respect to (I guess) important people to the CrossFit game back in the day.

The Girls are meant to be done more frequently than Hero WODs as they aren’t as crippling  volume heavy. Back when I first got started doing CrossFit we did Girls almost on a weekly basis, all the way to the first year or so of Lando Woburn. Now there are so many types of Benchmarks, form Open WODs, even Regional and Games workouts, and other universal standard workouts that the Girls are sometimes forgotten. Like many things in life, I think much of this is due to their simplicity and their lack of sexiness compared to what is churned out these days, or maybe just because they’re old WODs that people are sick of getting humbled by. Probably some of all the above.

So this Friday we are throwing it back to an original of the original Girls. In fact we are going with a “Choose Your Own Adventure” Friday with two girls that are often paired together, one being the advanced, evil big sister of the other.

You bet i’m talking about “Cindy” and “Mary”.

Here are the parameters: If you can do either workout as Rx, you have the choice of which one to do. If you can do “Cindy” as Rx but have to scale parts of “Mary”, then you do “Cindy”.

No matter how many times you have done these workouts they always can be done faster, more precise, or less scaled. So get after it and have fun!

 

BENCHMARK LADY FRIDAY

CrossFit

Strength : Split Jerk
Find a 1 rep max in 15-20 minutes

WOD : “Cindy” or “Mary”

“Cindy” : 20m AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

Scale all movements as needed for as Unbroken as possible.

“Mary”: 20m AMRAP
5 Handstand Push-Ups
10 Pistols (alt.)
15 Chest to Bar Pull-Ups

No Scaling

 

Sweat

1. Core Time
3 Rounds, each round 5:00
Max Effort Forearm Plank Hold, cap @ 2:00
then 25 Hollow Rocks, 25 Burpees, 25 Hollow Rocks, REST remainder of time until 5:00

2. Conditioning
3 Rounds
Run 400m
25 Burpee Box Jump Over 24/20
Row 500m
25 Ground to OH with Plate 45/35#
– Every time plate is dropped/rested other than overhead you must perform 1 Burpee to Plate (immediately)

 

The Program

1. Strength and either WOD with same rules as above. If both can be done Rx then do “Cindy” if you haven’t done 20+ rounds before, if you have then do “Mary”.

2. Bench Press
3-3-3-3-3, get heavy quickly

3. Capacity Repeats
a: 3 Rounds, each round 3:00
5 Squat Snatch 135/95(1), 165/115(2), 185/135(3)
10 Hang Power Clean (same as above)
20 Toes to Bar
30 Double Unders

Let clock go until 6:00 for last round (resting same as other rounds after work is done)

b: 3 Rounds, each round 3:00
Round 1: 30 Burpee to 12″ target
Round 2: 10 Muscle Ups
Round 3: ME Burpee Muscle Ups

Let clock go to 6:00 for last round then perform 60 GHD Situps AFAP

 

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