After Open Gym this Saturday we will be hauling over to Heidi’s Fundraising event to show off our razor sharp Cornhole skills… Check out the newsletter posted on our Facebook page & in the members group which details this profoundly inspiring AWHI initiative that Heidi has passionately worked on for the past several years. We hope to see anyone who can make it there at 1130. Yesss!!!!!!!!! –Coach Samy
Warm-up Drills
I. Coach’s Choice
II. Set-up/Warm-up for Movements
Impact/Focus: AMRAP Movement Primer
Athletes may warm-up as aggressive or smooth as they wish across the 10:00 AMRAP for Quality laid out below. The intent today is a solid baseline performance against this challenging Benchmark Workout or PR level efforts for those salty with this potent triplet. Move with intention and adjust loads and progressions accordingly with this in mind.
10:00 AMRAP for Quality/Movement Priming
10 x Air Squats (Bench, Wall, Band Drills)
1-2 x Pull-up movement + Ring Dips movement / 1-2 x Bar or Ring Muscle-ups
2-3 (connected reps) x Hang Power Clean (build to intended metcon weight)
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes:
- This is a Benchmark WOD.
- Athletes may scale to 1,2 or 3x reps when substituting in Pull-ups & Rings Dips; individual capacity with these movements should help dictate this selection.
- Adjust loads for Hang Power Cleans as necessary.
- Yes, there is an abominable precedence on some scaled up Rx+ options for those that are curious.
- Reference previous date and blog post for “Nasty Girls” on 07.22.2024 by clicking link HERE.
Post scores to comments.
See below for some examples of scaling for movements and volume (reps assigned)
The original Nasty Girls workout is a classic.
If you do not yet have muscle-ups, watch “Scaling the Muscle-Up” for some options on modifying the movement.
Intermediate Option:
3 rounds for time of:
50 squats
5 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 jumping dips
10 hang power cleans
♀ 35 lb ♂ 45 lbs
