…And the Dread Lord Castro’s heart grew three sizes that year.
It’s a new year and The Castro has gifted us with 4 wonderful new girls!
For those not in the know, CrossFit benchmark workouts are traditionally unnamed after women just as tropical storms used to be because if there is anything that can leave you lying flat on your back wondering what just hit you, it’s a tropical storm, a woman or a CrossFit benchmark workout.
The advantage of naming benchmark WODs is that it makes it easy to reference. Rather than saying, “Did you do that workout with 50 box jumps, 50 jumping pull ups, 50 KB swings, 50 lunges, etc” you can just say, “Hey, did you do the Filthy 50 yesterday?” and everyone knows exactly which workout you are talking about without you having to list all 10 movements.
Well Castro just gave us 4 new girls, each a fun twist on a classic CrossFit benchmark WOD.
Here’s a list of the 4 new girls paired with the original benchmark that inspired them:
Grettel 10 Rounds 3 C&J @95/135# 3 Bar Facing Burpees |
Grace 30 C&J @95/135# |
Ingrid 10 Rounds 3 Snatches @95/135# 3 Bar Facing Burpees |
Isabel 30 Snatches @95/135# |
Barbara Ann 5 Rounds 20 HSPU 30 Deadlifts 40 Sit Ups 50 DU 3 min Rest |
Barbara 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats 3 min Rest |
Lyla 10-9-8-7-6-5-4-3-2-1 MU C&J @BW |
Linda 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5xBW Bench Press @BW Clean @0.75xBW |
These ones are fun but be warned, there is a lot of barbell work. You need to load responsibly or suffer the consequences. Slow down and focus on technique because nothing spoils the fun like an injury! Play safe and enjoy these beautiful new girls!
Saturday WOD
If using a barbell or kettlebell in place of a barbell, do 3 lifts per arm each round. You should be able to do 3 snatches or c&j unbroken each round without dropping the weight.
Equipment: Barbell or barbell substitute, PVC pipe or alternative, kettlebell or alternative
Warm Up
2 Rounds:
1 min Shoulder Pass Throughs
1 min Russian KB/DB Swings
1 min Full Body Rock
1 min CF KB/DB Swings
Tech
Snatch
C&J
Bar Over Burpee
WOD
Grettel or Ingrid
Grettel 10 Rounds 3 C&J @95/135# 3 Bar Facing Burpees |
Ingrid 10 Rounds 3 Snatches @95/135# 3 Bar Facing Burpees |
Cool Down
Scap Rock
Scap Rotations
Dragon Pose
Pigeon Pose
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