Saturday October 8th
22.10.08
“BARBARA”
INTENDED STIMULUS
Classic CrossFit benchmark focused on gymnastic condition and stamina.
3:00-4:00 per round for most athletes.
As complexity decreases, volume increases to maintain a higher metabolic stimulus.
Built-in rest allows for fast paces that would otherwise not be sustainable.
RX
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest three minutes between rounds.
LEVEL 2
5 rounds, each for time, of:
10 pull-ups
20 push-ups
40 sit-ups
50 squats
– Rest three minutes between rounds.
LEVEL 1
5 rounds, each for time, of:
20 jumping pull-ups
20 box push-ups
40 sit-ups
40 squats
– Rest three minutes between rounds.
SKILL WORK
Rest, stretch, and recover
STRETCHING
3 sets:
:30 standing pike stretch
:30 scorpion stretch/side
:30 Samson stretch/side
WHITE BOARD BRIEF
Target time | 25:00-35:00 CAP (Total time including rest).
This is a classic CrossFit benchmark. If you have completed Barbara, look back to your most recent score and set a goal to beat it. That may simply mean moving faster or, for some, it will mean performing a more challenging variation of the workout, for example, kipping pull-ups instead of jumping pull-ups.
The stimulus for the workout is a “sprint” through each round. This “sprint” should take you no more than 4:00 to complete. If needed, make the movements easier to hit the stimulus of the workout.
Consider the intermediate option of the workout if you can perform the Rx’d movements but are concerned with the overall volume. Try not to take movements away if you can perform them.
