The workouts of the first group, Angie, Barbara, and Chelsea, are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge.
Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups.
For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts' aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims.
http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf
I don't know how many times I have read this article, but I am always surprised to find how much I forgot when re-reading the original CFJ articles. Good stuff!
Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups.
For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts' aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims.
http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf
I don't know how many times I have read this article, but I am always surprised to find how much I forgot when re-reading the original CFJ articles. Good stuff!
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