CrossFit Evergreen – CrossFit
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*40 MIN CAP *
– Overview: Barbara is on the menu today! This is a Benchmark workout and we repeat it every year, so if you’ve done it before be sure to take a look at your previous score and see if you can progress in difficulty or move a little faster! Barbara is a lot of volume in short amounts of time, meaning we can push a little harder each round than we may want to, knowing we have a big chunk of rest coming our way.
– Pull-ups: 1:00 or less. 1-3 sets with short rest. Chin must pass over top of bar.
– Push-ups: 1:15 or less. 1-5 sets with short rest. Chest must touch floor.
– Sit-ups: 1:15 or less. Shoulders must touch the ground behind you and pass hip crease at top.
– Air Squats: 2:00 or less. Hips and knees fully extend at top and hips pass below top of knee in the bottom.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes should aim to hold consistent paces and strategize their breaks before getting started so that they have a plan to avoid working to failure.
– Choosing manageable sets that do not go to failure and maximizing our rest between rounds by slowing our breathing down and reducing our heart rate will pay off once you get into the 4th and 5th rounds where the wheels may start to fall off.
MODIFICATIONS
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Double Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
ABMAT SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps