On the first day of CrossFit!

On the first day of CrossFit, my coach gave to me….

Nasty girls!

We always start the 12 days with Nasty girls, because it’s one one of the most fun workouts we do every year. It’s short and sweet and sets you up for the rest of the week to come.

Quick logistics note. This week and next we’ll be revealing the workouts every day at 5pm on the blog, rather than a week at a time. If you’re planning your week, plan on showing up every day!

When you show up, do the workout, and scale it appropriately so you can keep showing up for all 12 days. Each day you do, you get entered into a raffle for prizes at the party!

Day 1 of the 12 days – Nasty Girls

3 Rounds for time of:
50 air squats
7 muscle ups
10 hang power cleans (135/95)
(20 min cap)

3 Rounds for time of:
50 air squats
7 Push ups
7 Ring rows
10 dumbbell hang power cleans (35/25 lbs)
(20 min cap)

“Nasty Girls” is a fast, fun workout designed to test you gymnastic and weightlifting skills. Times on this one will range from 6 mins to 20 mins depending on scaling and how well you do on the gymnastics.

For the air squats, just move through them quickly. For the muscle ups, do them if you have them, but scale them down to 7 pull, then 7 push based on your ability.

For the pulls, you can choose:
7 Chest to bar pull ups
7 pull ups
7 ring rows

For the push, you can choose
7 ring dips
7 ring push ups
7 push ups

The hang power cleans shouldn’t give you too much trouble. Pick a weight you can do at least 5-7 without stopping if you’re scaling down from the given weight.

The power in this workout is in how all these movements are combined together. Each round is a little more difficult than the last.

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