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2016 Event 1, Workout 2: "The Girls"

  • CrossFit Virtuosity 98 Bayard Street Brooklyn, NY, 11222 United States (map)

The Setup

This is a true TEAM workout!  Your team score will be the sum of your fastest time on each of six classic "Girl" workouts, so you'll have to make sure that you have at least one athlete completing each workout!

If you don't have a full team of three male and three female athletes, or you think this is a good strategy... you have the option of having one member of your team complete two Girls.  Note that this is probably not a great strategy unless you have to, since the rest period between Girls will be limited!  

Teams that are missing Girl(s) will get a score equivalent to completing zero reps within the time cap on the Girl(s) you're missing (i.e. for "Elizabeth" you'd get 10 minutes + DNF scoring of 90 * 1 second per rep.)

Rx and Scaled teams will be ranked separately.  If you need to make a combination Rx/Scaled team, it will be ranked in the Scaled Division.

All athletes will select their "Girl" prior to the competition -- you will receive an e-mail asking you to make your selection the week before.  All "Elizabeth" athletes will compete first, followed by "Fran" athletes, "Isabel" athletes, etc.

There will be a running display of team scores at the event so that each team will be able to see how far ahead or behind they are overall after each Girl is complete.

Heats

View heat list >

Rx Division

Female athletes complete ONE of --

"Elizabeth"
21-15-9 Reps For Time:
Squat Cleans, 95#
Ring Dips
Time Cap: 10 minutes

"Fran"
21-15-9 Reps For Time:
Thrusters, 65#
Pull-Ups
Time cap: 5 minutes

"Isabel"
For Time:
30 Snatches, 95#
Time cap: 5 minutes

Male athletes complete ONE of --

"Grace"
30 Clean & Jerks, 135#
Time cap: 5 minutes

"Diane"
21-15-9 Reps For Time:
Deadlifts, 225#
Handstand Push-Ups
Time cap: 5 minutes

"Karen"
150 Wall Ball Shots, 20# to 10'
Time cap: 10 minutes

Scaled Division

Female athletes complete ONE of --

"Elizabeth"
21-15-9 Reps For Time:
Squat Cleans, 65#
Hand Release Push-Ups
Time Cap: 10 minutes

"Fran"
21-15-9 Reps For Time:
Thrusters, 45#
Jumping Pull-Ups
Time cap: 5 minutes

"Isabel"
For Time:
30 Snatches, 65#
Time cap: 5 minutes

Male athletes complete ONE of --

"Grace"
30 Clean & Jerks, 95#
Time cap: 5 minutes

"Diane"
21-15-9 Reps For Time:
Deadlifts, 155#
Hand Release Push-Ups
Time cap: 5 minutes

"Karen"
150 Wallball Shots, 14# to 9'
Time cap: 10 minutes

Movement Standards

View "Elizabeth" Standards Video >>
View "Fran" Standards Video >>
View "Isabel" Standards Video >>
View "Grace" Standards Video >>
View "Diane" Standards Video >>
View "Karen" Standards Video >>

Squat Clean
These are full squat cleans.  The barbell begins on the ground for every rep.  The athlete must pass through a full squat with hip crease below knee, and reach full knee and hip extension at the top of each rep.

Ring Dip
The athlete must begin and end each rep in ring support with elbows fully extended.  The athlete must touch both biceps to the rings at the bottom of each rep.

Thruster
The barbell begins on the floor.  The athlete must clean the barbell to begin his or her reps.  The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the barbell over the middle of their feet at the top of each rep.  

Pull-Up
These are standard chin-over-bar pull-ups.  The athlete must begin every rep hanging from the bar with full arm extension.  The athlete's chin must clearly break the horizontal plane of the pull-up bar at the top of every rep.  Strict, kipping, and butterfly pull-ups are all permissible as long as those standards are met.

Snatch
Both sides of the barbell must be touching the ground to begin each rep. The athlete must take the bar overhead in one fluid movement, and reach full knee, hip, and elbow extension with the barbell over the middle of their feet at the top of each rep.  Clean and jerks (i.e. a pause in the rack) will not be permitted in this workout.  Squat snatches, power snatches, and muscle snatches will all be permitted.  Pressing out will be permitted as long as the barbell does not stop its upward trajectory.

Clean & Jerk
Both sides of the barbell must be touching the ground to begin each rep.  The athlete must clean the bar to the front rack, then jerk the bar overhead. The athlete does not have to reach full knee and hip extension out of the clean, but must finish the jerk with the barbell overhead and full knee, hip, and elbow extension, and the barbell over the middle of their feet. Squat cleans, power cleans, muscle cleans, push jerks, split jerks, push presses, and strict presses will all be permitted.

Deadlift
Both sides of the barbell must be touching the ground to begin each rep.  The athlete must reach full knee and hip extension, and the athlete's shoulders must be behind the bar at the top of each rep.

Handstand Push-Up
Each rep must begin in handstand, with palms completely inside the tape box (standard 24x34"), arms completely extended, head in line with body.  Athlete must touch their scalp to the floor and return to full extension with head in line with body.  Feet must not leave the wall until the rep is complete.  Kipping and strict HSPU are both permitted.

Wall Ball Shot
For each rep, athletes must pass through a full depth squat with hip crease below knee, and the wall ball must touch the target such that the 10' (or 9') line is clearly visible beneath it.  Athletes do not have to stand up completely prior to the first rep (i.e. they can squat clean the ball off the ground.) 

Hand Release Push-Ups
Athletes must begin and end in a plank position.  At the bottom of each rep they must be lying on the ground, and both hands must leave the ground.  Plank position must be maintained throughout: gratuitous worming will not be permitted.

Jumping Pull-Ups
Athletes will set up a box at a height such that the pull-up bar bisects their forearm when their arms are overhead. Each rep begins with arms fully extended (knees and hips bent,) and ends with the athlete's chin fully clearing the vertical plane of the pull-up bar.