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Nasty Dozen

Front Squat

Nasty Girls

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Workout

Monday

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. - Andy Dufrense, The Shawshank Redemption Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”. A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”. Adversity will change us, but *how* it changes is us the “krisis” - the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter? Danger, Opportunity, Choice.

Warm-up

6 Minutes For Quality
3 Inchworms https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be
6 Russian Baby Makers https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be
9 Double Dumbbell Romanian Deadlifts https://www.youtube.com/watch?v=UusnXPidzss&feature=youtu.be

Home WOD

Nasty Dozen (AMRAP - Rounds and Reps)

AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans

MODIFICATIONS
STRICT PULL-UPS
Inverted Rows https://www.youtube.com/watch?v=wdadrFLlC2s&feature=youtu.be
Barbell Bent Over Rows https://www.youtube.com/watch?v=64DqGCc5ggQ&feature=youtu.be
Double Dumbbell Rows
Single Dumbbell Row (7 Each Side) https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be
Odd Object Rows (2x Reps) https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

DESCRIPTION
"Nasty Dozen" is a twist on an old school CrossFit Benchmark workout that balances weightlifting and gymnastics
Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work
This works out to a round every 3-4 minutes

STRICT PULL-UPS
Within the workout, this should be a station you can clear in 1 minute or less
Adjust reps or choose from another variation listed in "subs" to match that recommendation

DUMBBELL POWER CLEANS
One head of the dumbbell makes contact on the ground outside of the feet for this movement
There is no prescribed loading, as everyone has different dumbbells available at home
Ideally, we’re clearing this station in 1-3 quick sets
If you only have heavy dumbbells, you can bring the reps down to something like 7
If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus

Body Armor

On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

STIMULUS
DESCRIPTION
Sets begin every 90 seconds in this lower body focused Body Armor
Start Times: 0:00-1:30-3:00-4:30-6:00-7:30
One set is considered to be the weighted complex + the unweighted complex (42 total reps)
Alternate legs after every set for a total of 3 each side
It is your choice on loading for the weighted portion
Choose a weight that you are able to complete unbroken each set - opting for speed over weight
Elevate your back leg on anything between knee and hip height (counter tops, chair, bench…)
If you do not have any loads, not even a backpack to hold, complete all unweighted sets
Compare notes to 4/13/20

MOVEMENT VIDEO
Complex Demo: https://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be

Strength

If you have the equipment

Front Squat

On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Barbell Loaded at 65% 1RM Front Squat

STIMULUS
DESCRIPTION
Week 2 out of 4 in this progression
Building upon last week by 2%
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00

MOVEMENT PREP
Warmup Sets
Gradually Build to Opening 65% With the Following Rep Scheme:
1 Front Squat
2 Back Squats

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

DESCRIPTION
""Nasty Girls"" is an old school CrossFit Benchmark workout that balances weightlifting and gymnastics
Times for this workout range from about 6-12 minutes (2-4 minute rounds)
Choose weights and variations that allow you to complete the work within that time frame

RING MUSCLE-UPS
Within the workout, this should be a station you can clear in 1:30 or less
Adjust reps or choose from another variation listed in "subs" to match that recommendation

HANG POWER CLEANS
Looking to move a barbell that is on the lighter side of moderate
When you're fresh, this is a weight you could complete for 21+ reps unbroken
Within the workout, the 10 reps are ideally completed within 1-2 sets

Strategy

AIR SQUATS
Determine your speed on the air squats based on how comfortable you are with the ring muscle-ups
The more confident you are on the rings, the faster you can cycle these squats
If you know you're going to take a few breaks on the rings, slow down your cycle time to make sure your breathing is under control for the more challenging movements

RING MUSCLE-UPS & HANG POWER CLEANS
Having good self awareness of your abilities on each of these movements will help you determine the best strategy
Envision what you can realistically hold for sets in round 3 of the workout and do that from the beginning
Especially on the muscle-ups, it's better to be conservative early and speed up later than it is to start hot and gradually slow down
Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned
Keep in mind there will be some interference between the two movements - as both involve an upper body pull
Consider the following sets for ring muscle-ups:
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2
4 Sets: 2-2-2-1
Consider the following sets for hang power cleans:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3

Want to see some of these movements in action? Check out our .