“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.
On the 0:00… 66% of 1RM Squat Snatch
On the 1:00… 71% of 1RM Squat Snatch
On the 2:00… 76% of 1RM Squat Snatch
On the 3:00… Rest
This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.
50 Air Squats
7 Ring Muscle-Ups*
10 Hang Power Cleans (135/95)
Post times to the leaderboard below. This workout was was completed on November 7, 2016. Previous scores will show below if completed.
*Modifications for the Ring MU:
If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.
If we do not have Ring Muscle-Ups, either complete 7 Banded MU Transitions (description below), or 7 Burpee CTB Pull-Ups.
The stimulus for the hang power cleans is to choose a loading that allows for 15+ repetitions unbroken, when fresh. If we went for it in the first round of the workout, we are sure we could complete that first 10 repetitions of the hang power cleans unbroken.
“Nasty Girls” is another classical CrossFit benchmark such as Cindy, Helen, or Grace. Nasty Girls was one of the first workouts to make it “mainstream” on social media when CrossFit was growing in popularity. A video was posted on the CrossFit.com blog, with three original CrossFit firebreathers (Annie, Nicole, and Eva) taking on the workout. Completed on May 12, 2004, you can watch the video HERE.
The most impactful movement in this workout is the Ring MU. We want to preserve ourselves to give our best effort there. Depending on ability level on the rings, this dictates how hard we push on the air squats and hang power cleans. With the goal of minimizing the amount of time we are staring at the rings, we can strategize the squats and hang power cleans.
A steady, yet aggressive pace on the air squats is the thought here. A pace that we will maintain throughout the entire workout. Imagine we are doing 100 repetitions for time, and our goal is to maintain the same pace throughout. On the hang power cleans, fight for big sets. This is not where we want to go to failure, but we want to look ahead at what is next in the order – back to air squats. Our grip and shoulders will recover there.
Banded Ring MU Transition Drill (Video)
This is not only an awareness drill, but a strengthening exercise for the muscle-up. Using bands for resistance, it provides resistance to the athlete to drill in the proper transition of a ring muscle-up. Follow along with the video below (there’s an audio clip tied to it) for a demonstration.
If we do not have Ring MU’s – This is going to be utilized as a strength building exercise. Many athletes have the strength of the pull, and potentially even the strength for a ring dip, but the transition keeps them back. When performed properly, this drill teaches the athlete the feeling of the unique final pull and strengthens the mechanics needed to do so.
EXTRA CREDIT/STAMINA EMOM
EMOM x 10 (5 Rounds)
Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)
Post total TTB to SUGAR WOD
Stamina training. Just like how we would approach an workout with TTB, strive for consistency here. Do not max out your TTB in the first 40 seconds, but rather strive to maintain the same number throughout all five rounds – if not increasing at the end.
KIPPING HANDSTAND PUSHUPS
On the Minute x 9:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 30% of Max Set
Repeat this process for three total rounds (9 Minutes total).
If we do not have handstand pushups yet, complete as pike pushups off of the box.
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Last completed on April 11, 2017. Previous scores will display below.
Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.
Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.
On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.
On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.
High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows.
One attempt for max repetitions.
Athlete’s are allowed to hang from the bar for as long as they would like (it does not need to be consecutive motion). Previously entered scores will show below.
Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test of “Grunt Work.
AMRAP 7: Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs (30/20) *Females to a 9′ Target
This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).
The stimulus we are looking for is a moderate to heavy barbell, one that we could complete 10-15 repetitions unbroken when fresh. Heavier than our “moderate” load, but not to the tune of a possible missed repetition given the loading. The next repetition should always be there. On the wallball, we are looking to challenge ourselves with a heavier medicine ball, but not to the tune of having to break up the set. It is best today to modify the volume (to 5 repetitions as example) and challenge ourselves with the weight.
Strategy wise, singles from the onset of the workout is an option to consider. Recognizing that 7:00 is a longer effort, a steady and methodical pace in each minute is the strong option to consider.
Focus on our transitions inside this workout. There will be minutes where we feel we need an extra moment before we pick up the wallball. To maximize our score today, we want to maximize the amount of time we have on the barbell. Focus on the immediate transition at the turn of each minute, and returning to the barbell, just start. Take our breaths in between singles on the barbell, but just start.
SQUAT CLEAN COMPLEX
7 Sets of the complex:
Clean Pull + High Hang Squat Clean + Hang Squat Clean (Video)
Set #1 – 50% of 1RM Squat Clean
Set #2 – 55% of 1RM Squat Clean
Set #3 – 60% of 1RM Squat Clean
Set #4 – 65% of 1RM Squat Clean
Set #5 – 70% of 1RM Squat Clean
Set #6 – 75% of 1RM Squat Clean
Set #7 – 80% of 1RM Squat Clean
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
Post Times to SUGAR WOD
For the majority of us, this is a CTB pull-up workout. Managing these repetitions will be crucial in finding our best time. Just because we can do 20 straight repetitions does not mean that we should – view this as 60 CTB for time. We need to avoid the slow singles that inherently occur when we push too aggressively early with our sets. View how you break up the third round given the fatigue. Mirroring that break up strategy in your first round is a good start when wargaming this workout. If we do not have consistent CTB PU – modify to an appropriate volume:
Modification 1 – 10 Reps
Modification 2 – 15 Reps
If we are below 10 reps per round, use a band to find the 10 repetitions per round.
The second portion to look towards is the double-unders. Staying composed here is the focus. It is worth the additional five seconds of rest if it allows you a large set to open up with. The goal isn’t to sprint through these, but rather to minimize trips.
On the front squat, it is meant to be a challenging, heavier weight for 10 repetitions. Without a question in your mind, the first set needs to be straight. if we aren’t there just yet with our leg strength, modify the weight in order to allow that first set to be unbroken. It is worth the extra fight here to push for larger sets, minimizing the amount of cleans we need to execute. It is already a grip intensive workout, so the less cleans we do the better. At most, one break in the second set, and one break in the third if we need to.
10 KB Suitcase Deadlifts, each side – (Video)
20 GHD Sit-Ups
Choose a kettlebell loading that allows for 10 unbroken repetitions on that respective side. We can build in loading in each set, but we are looking to ensure that each set of 10 repetitions are unbroken each round. Complete all 10 on the first side (right or left), and then immediately change sides.
In teams of 3:
Row 10,000 Metes
*Athletes change every 250 meters. Post completion time to the leaderboard.
High intensity bouts are what we are seeking today in the Team 10K row. Where athletes are changing every 250 meters, each athlete is looking at 13 intervals. With a 1-2 work to rest ratio, we are set up to push out pace well below our 2K pace, to the tune of 7-10 seconds. It is not an all out sprint effort, as our pacing will slow towards the end, but it is a very aggressive pace.
The second piece that is unique to this workout is the transitions between athletes. A team of 3 can have very impressive split times, but if the transitions are slow, it is a moot point. The ability to get in and out of the rower, coupled with a sprint start to bring the fan speed up, is a necessity to optimize our time in this workout.
As a strategy – when athlete’s are finishing their final meters in their respective 250, move into high gear. We want to finish aggressively not only because we are moving into a rest period, but because it actually sets the next athlete up for a better start. The goal is to keep the fan speed moving, and the only time it naturally drops is during transitions. If athletes sprint the final ~25 meters, or the final few pulls of their 250m bout, the fan speed will increase to a higher speed, buying the next athlete more time to strap in as it slowly winds down. You can imagine the opposite – if we finish our 250m bout without it, the fan speed dies down to a very low (if not close to a full stop) requiring the next athlete significantly more time and effort to bring it back up to working pace.
If you are completing as an individual effort today, complete the following:
AMRAP :30 – Calorie Row… Rest :30s
AMRAP 1:00 – Calorie Row… Rest 1:00
AMRAP 1:30 – Calorie Row… Rest 1:30
Score is total calories across all intervals. Keep in mind that the rower timer is likely to stop after we set the handle down after each interval, so this workout is best done with a secondary clock to measure the rest. Each round is 6:00 in full (including rest periods), rounds run directly into each other after the final 1:30 rest.
EXTRA CREDIT/BODY ARMOR
3 “Giant Sets”
Max Reps Bodyweight Bench Press
25 Hip Extensions after each set.
Rest 3:00 between sets.
The barbell as “Rx” is your specific bodyweight, but the stimulus behind is to be able to complete at a minimum (5) repetitions on the first round. If we do not believe we can compete at least (5) benchpress repetitions on the first set unbroken, let’s reduce the loading in order to achieve that.
A “giant set” implies that we move directly from the bench press to the hip extensions. It is not for time, but we aim to move right to it. Post total bench press repetitions (and weight in comments) to SUGAR WOD.
With a Partner complete:
5 Pull Ups
Rest 5 minutes
150 Meter Row
15 DB Push Presses (35/20)