The weight for the C&J should be something that is heavy for you today. Touch and go on the C&J might be a little difficult at the heavy load and after the hips, shoulders, and core are taxed from the runs and lat sit ups. Singles in the C&J are ok today as long as the rest breaks are kept short. Consider that when choosing your weights for the WOD. Don’t sacrifice technique for load today, however. Would rather see 5 reps at lighter weight with good technique vs 5 heavy reps that you have to starfish to get under.
Today’s WOD will start and end with 25 Double Unders. If you are doing single unders, we will do 40 today. The descending rep scheme is easier mentally than the ascending rep schemes, but this one will be a little more demanding because of the combination of movements. Wall ball to box jumps is always a bit tricky so make sure you are exploding onto the box. Smaller numbers as we descend will create less time for transitions, so try to pick up the pace at the tail end of this one.
The snatch today can be squat or power or a combination of both. The lighter weights in the couplet might be better for the power snatch while the heavier weights might be something you will need to squat to get. Warm up for both. You will be adding weight after each of the two rounds, so make sure if you are not doing the Rx weights, you are picking weights that you can increase to what will be a challenging weight for you for the last two rounds of the WOD. Everyone will be doing chest to bar pull ups today so pick bands accordingly and make sure you are able to get that high pull and touch your chest to the bar. This movement will help build the pulling strength you need for your kipping pull ups.
The “Nasty Girls” benchmark WOD was first posted on CrossFit.com as the workout of the day for Sunday, Dec. 4, 2005 (051204). It wasn’t posted with a name. It was just the main-site workout of the day. The video linked with it featured Nicole Carroll (future CrossFit Director of Training and Certification), Annie Sakamoto (future CrossFit Games competitor) and Eva Twardokens (1992 and 1994 Olympic Games slalom skiier) doing the WOD with 95 lbs. Countless people, men and women, cite this video, titled “Nasty Girls,” as the reason they started CrossFit. Each one of these original “nasty girls” has a WOD named after them. Annie (50-40-30-20-10 DU & Sit Ups), Nicole (20 Min AMRAP of 400M Run, Max Rep pull ups) and Eva (5 Rounds, 800M run, 30 KB Swings, 30 Pull Ups…HINT: We will see this one at some point down the road).
Check out this old school video. Its amazing to see how far CrossFit has come since this. Basically, they are doing strict MU, hang power cleans (ladies using the bigger mens bar) and the air squats to a wall ball target for depth.
For this one, we will do 7 pull ups and 7 ring dips for your scale of the muscle ups. For the hang power cleans, this should be a weight you can do in a max of two sets, but preferably unbroken.
A couple of movements here that we haven’t seen for a little bit: the Kb Snatch and the TGU.
For the row, you should be thinking about a pace that is about what you would row a 2K. You don’t want to blow up on the rower as there is still a lot of work to do after. This one will be a little bit taxing on the grip. Being efficient and relaxed on the DU’s will help as will a bit of a relaxed grip at the top of the kb snatch. TGU….just grind through them. There is only 10!
Max Rep OHS (95/65) In Remainder of The Three Minutes
Rest 1 Minute Between Rounds
Focus on quality reps of OHS today during the 15 minutes. You should be doing sets of 3 or more on the lighter weights as you build up. Use these lighter loads to work technique and don’t move up until you are comfortable with form and supporting the load in the overhead position. If you are at the stage where this is a tough lift for you, we will be looking to work technique only for the 15 minutes.
For the intervals, consider a load on the bar that you could do 15 or more unbroken reps when fresh. We are looking for intensity during these three minutes so we will miss the mark if the weight is too heavy.
As a Team, Complete The Following In Order For Time
80 Dumbbell Clean & Jerk (50/35)
80 Dumbbell Box Up and Over (50/35)(20″/16″)(24″/20″)
80 Dumbbell Weighted Sit Ups (50/35)
We are breaking the mold a little for this partner WOD….On a TUESDAY!! For this WOD, the Clean & Jerk and Weighted Sit Up will be done with a single DB. The step up and overs will be done with TWO. Only one partner working on the DB movements at a time. While one partner is working, the other partner will be running 200 meters. It is up to you how you break the work inside with the runs. Here is the kicker…each run will take 10 seconds off your finish time for the WOD.
After the moderate load deads from yesterday, you’re going to feel this one on the box step up and overs. Make sure you are driving through your heel on top of the box engaging the glutes and hams. Core is also going to feel this one!