CrossFit Workout: Barbara Ann

WARM-UP
2 sets:
1:00 Row, Assault Bike, or Skierg
5 Inch-worm
10 Pushups
– Rest 1:00 between sets.

1 set:
:20 Single-Unders
:20 toe-touches

1 set:
:20 Double Unders
:20 Shoulder Taps

1 set:
:20 double-unders
:20 Single-Unders

2 sets:
5 Deadlift (empty barbell)
:10 Handstand against the wall
5 handstand push-up negatives

3 sets:
3 deadlifts (workout weight)
3 Handstand Pushup

NOTES

• Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you can not perform, return to the movement in the previous set.

Barbara Ann
TEST
5 rounds, each for time, of:
20 Handstand Pushup
30 Deadlift (95/135 lb)
40 Situps
50 Double Unders
– Rest 3:00 between rounds.

Compare to 10/20/21

TRAINING
5 rounds, each for time, of:
20 Dumbbell Push Press ( 20% Jerk in each hand)
30 deadlifts (55% Max)
40 sit-ups
:30 double-unders or Single-Unders
– Rest 3:00 between rounds.

Stimulus & Goals

• All rounds in 5:00 or less.
• Handstand push-ups in 2:00 or less.
• Maintain consistent paces in all rounds.
• Large sets of deadlifts, sit-ups, and double-unders.
• New benchmark workout that resembles Barbara, but with higher skill movements.

Strategy

• The handstand push-ups and deadlifts should take the longest time each round, and the sit-ups and double-unders should be a sprint to finish every time.
• Don’t push to failure too soon on the handstand push-ups. If you fail early, it’s going to be a long workout.
• Mix your grips on the deadlifts. Anything you can do to hang on to the bar.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 35 min
Today’s Rx

Workout 2: 10 min
AMRAP 10:
1-2-3-4.. etc.
DB Turkish Get-up (35/50 lb)
Strict Chest-to-Bar Pullup

Stimulus & Goals

• 5 rounds or more.
• Slower-paced workout to promote recovery, but still gives athletes the potential to move with intensity if they’re feeling good.
• Take the body through different ranges of motion.
• Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.

Strategy

• Hold on to 2s or 3s for the strict C2B as long as possible, then switch to singles.
• Alternate arms every round for the TGU or switch arms halfway through every set.
• Aim to minimize transitions to and from each movement. There may be a lot of resting in the middle of every set for both movements, so get started right away to save time.

Workout 3: 10 min
For time:
400-m Sled Drag (25/45 lb)

NOTES

• Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!

Stretching: 10 min
Accumulate:
2:00 Foam Roll Low Back
2:00 Foam Roll Upper Back