3 Rounds of
21-15-9 Squat Cleans 135 lbs
21-15-9 Ring Dips
Good time to beat for Elizabeth:
13 min 15 sec – Fitness Level 0 – Beginner athlete
11 min 48 sec – Fitness Level 25 – Beginner athlete
10 min 21 sec – Fitness Level 50 – Average athlete
08 min 09 sec – Fitness Level 75 – Average athlete
06 min 47 sec – Fitness Level 90 – Advanced athlete
05 min 55 sec – Fitness Level 95 – Advanced athlete
05 min 01 sec – Fitness Level 98 – Elite athlete
04 min 12 sec – Fitness Level 100 – Regional athlete
CrossFit Girl WOD “Elizabeth”
3 Rounds of
21-15-9 Power Cleans 135 lbs
21-15-9 Ring Dips
Good score to beat for Elizabeth:
10 min 38 sec – Fitness Level 0 – Beginner athlete
09 min 29 sec – Fitness Level 25 – Beginner athlete
08 min 18 sec – Fitness Level 50 – Average athlete
06 min 22 sec – Fitness Level 75 – Average athlete
05 min 15 sec – Fitness Level 90 – Advanced athlete
04 min 37 sec – Fitness Level 95 – Advanced athlete
03 min 56 sec – Fitness Level 98 – Elite athlete
03 min 18 sec – Fitness Level 100 – Regional athlete
What is Elizabeth?
Elizabeth is one of the most popular CrossFit Girls benchmarks that use classic 21-15-9 rep scheme and consists of semi-heavy cleans and ring dips.
Squat Clean or Power Clean in Elizabeth?
Whenever Elizabeth is posted at the crossfit.com, the WOD says only “cleans,” and there is always a question in comments. “Should I do squat cleans or power cleans?”
There is a reason for both variants.
Elizabeth is meant to be with squat cleans as in weightlifting. You always do squat clean if you see just “clean” written in your training plan.
On another hand, Elizabeth is meant to be done with power cleans because prescribed version says you should do cleans, any cleans. And we know that power cleans are always easier and faster than squat cleans (unless weight is near the max of your power clean).
It doesn’t matter which Elizabeth version you choose. I find squat clean Elizabeth to be more difficult as it takes a longer time while power clean Elizabeth can be done at a higher intensity and you can push little harder on unbroken sets.
Both versions will give you a great workout, and if you have never done Elizabeth before, you should try to do both during next week and find for yourself which one is harder.
What is a good time for Elizabeth?
According to our app, a good score for squat clean Elizabeth for a regional athlete is 4:12, for advanced athlete 6:47 and average athlete 10:21.
For power clean Elizabeth times are a little faster. With 3:18 for a regional athlete, 5:15 for advanced athlete and 8:18 for the average athlete.
How to get a good time in Elizabeth?
Both versions of Elizabeth (squat clean vs. power clean) requires a different approach as squat clean Elizabeth will be about 30% longer and you will spend more time on the barbell.
Go for singles only if you want to get through squat cleans as quickly as possible. Especially, if your 1RM squat clean is under 275 lbs (125 kg).
Why? Some of you may be able to do 21 squat cleans unbroken which will save you a lot of time but what happens next is that you will burn out on ring dips and significantly slow down on the set of 15 squat cleans.
If you manage to have fast cycle time on singles, you may find yourself just a few seconds behind someone going unbroken while your fatigue levels will be much lower.
It is not hard to do quick singles. You have to push yourself to lean to the bar before the bar stops bouncing.
The same strategy applies to round 15s and 9s.
You can also try singles on power cleans, but if you have strong power clean, you may find larger sets to be faster while not getting fatigued so much. Power cleans are much quicker exercise than squat cleans, and each rep requires much less energy.
I would recommend going for singles if your 1RM power clean is under 225 lbs (~100 kg) or if you can cycle singles very quickly. Otherwise, try to do power cleans in larger sets of 9+7+5, 9+6, 9 or 4+5.
The strategy of larger/small set in each round will allow you to finish a larger chunk of reps first and leaving rest for the later. Mentally, you will be able to decrease the rest between those sets as you know that only smaller sets are ahead of you.
There are just two kinds of CrossFit athletes. Those who can get through all 45 ring dips in about 60 seconds and those who suck at ring dips. I am in the second group.
If you are from the first group and you love ring dips. Just get through them as quickly as you can.
But you will need a strategy if you are from the second group.
Ring dips are just weird exercise. They will get much easier if you learn how to kip on them correctly. You also have to avoid pecs fatigue and be smart about your rest, as there is no way back from that local muscle fatigue after you get it.
I have tried doing ring dips several ways during the first round. For example, 1 large set of 15 and try to finish WOD as fast as I can after that, 3 sets of 7, 7 sets of 3, 21 sets of singles. The best (fastest) strategy was the 7 sets of 3 reps with a focus on proper kipping. Even 21 singles were faster than 3 sets of 7.
Make sure to have a very quick rest if you decide to try the strategy with multiple small sets and stick to that strategy through all three rounds.
It all depends if you are good or bad on ring dips. If you are great on ring dips, you may want to slow down little on cleans and blaze through ring dips, otherwise, get through cleans quickly and try to minimize time loss on ring dips.
20 min AMRAP of
5 Pull Ups
10 Push Ups
15 Air Squats
Good score to beat for Cindy:
11 rounds and 3 reps – Fitness Level 0 – Beginner athlete
12 rounds and 8 reps – Fitness Level 25 – Beginner athlete
13 rounds and 23 reps – Fitness Level 50 – Average athlete
16 rounds and 28 reps – Fitness Level 75 – Average athlete
19 rounds and 19 reps – Fitness Level 90 – Advanced athlete
21 rounds and 22 reps – Fitness Level 95 – Advanced athlete
24 rounds and 15 reps – Fitness Level 98 – Elite athlete
27 rounds and 30 reps – Fitness Level 100 – Regional athlete
What is Cindy?
Cindy is one of the best known CrossFit Girls and one of the most popular WODs out there. It is a simple 20 Min AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats.
The workout may look easy at first glance. It is an easy workout if you go slowly. But try to hold about ~40 seconds per round for as long as possible, I bet not many will be able to keep that pace for 20 minutes.
What is a good score for Cindy?
According to our app, a good score for a regional level athlete is 28 rounds, advance athletes are looking for about 20 rounds, and a beginner should get at least 11 rounds.
By the way, some people have beaten +30 rounds mark.
How to get a good score in Cindy?
The first milestone is to build large enough capacity for all three bodyweight movements. Your ultimate goal is to do all movements unbroken without slowing down.
The second milestone is to minimize all transitions between movements. For example, there are 75 transitions in 25 rounds of Cindy. With 2 seconds transitions, you are “resting” for 150 seconds. If you can halve transitions to 1 seconds, then you will get an extra 75 seconds which may result in almost 2 additional rounds.
The third milestone is being able to keep the pace high for full 20 minutes. Most of us can smoothly go fast for the first five rounds, but many will slow after that. Your first round should be about the same fast as your last round.
Five pull-ups are not much, but over 20 rounds you will do a total of 100 pull-ups. You may consider doing 2 sets of 3 + 2 pull-ups from the first round if you are not efficient on pull-ups.
Anyway, I find the pull-ups being the easiest of all three movements. It is because they are low rep and body have enough time to recover for the next unbroken set.
By the way, do butterfly pull-ups if you know how to do them.
Most people will get stuck there after about ten rounds. If you are one of them, split push-ups to 2 sets of 6 + 4 reps since the first round. You will lose some seconds in the beginning, but you will save enough energy to catch it up later.
You have just two options there.
Go for the unbroken set. Just do air squats at a consistent pace, don’t slow down. Also, don’t start too quickly in the first five rounds.
Split air squats into 2 sets of 9 + 6 or 3 sets of 5 + 5 + 5. You need to have super fast squats if you are going to split them into multiple sets. There is no need to split them if you are going to do them at a medium pace.
Cindy is all about staying consistent for full 20 minutes. Try to race with the clock to get the best score possible.
To find out correct pacing strategy, do 10-minute EMOM of 1 round of Cindy. Find out average time per round, add about 2-4 seconds to it and hold that time per round for full 20 minutes during Cindy.
You can also increase the EMOM interval to 75 or 90 seconds if you are new to CrossFit to find out right pacing.
Good luck getting your first 20, 25 or even maybe 30 rounds of Cindy!
Every 1 min for 30 mins:
15 Air Squats
Good score to beat for Candy:
Chelsea is a special EMOM type of WOD
It doesn’t have a good score to beat
Your goal is to just finished the WOD RXed
Good score for a beginner will be about 10-15 rounds
What is Chelsea?
The WOD Chelsea is the only CrossFit Girl named WOD that is of EMOM type. EMOM stands for Every Minute On the Minute, and your goal is to do prescribed work each minute and rest till the end of the minute.
Good score to beat of Chelsea
Your goal is to finish the Chelsea. From my experience at least 50% athletes of the average CrossFit class should be able to complete all 30 rounds. Beginners should be able to complete at least 10-15 rounds.
Advanced athletes may want to increase reps to 6/12/18 and elite athletes can increase reps to even 7/14/21.
How to beat the Chelsea
Many athletes will be able to do all rounds unbroken and still have about 15 to 20 seconds to spare each minute. This guide focuses on athletes who have a problem to do all 30 rounds of the Chelsea.
If you have a problem with pull-ups, you can split them into multiple sets. Doing 2 sets of 3+2 since the beginning will help you a lot with fatigue in later rounds.
You can also try singles on pull-ups but do this only if you to link multiple pull-ups together. Don’t forget that singles will waste a lot of precious time and Chelsea will turn into 30-minute AMRAP as you will have almost no time to rest.
This is a main sticky point for most athletes. Many will do push-ups unbroken in the first half but start losing a lot of time on them in the second half.
Start with 2 of 6+4 or 3 sets of 4+3+3 since the first round to make sure you won’t get stuck on push-ups.
You will close each round with 15 air squats, so make sure to pace them depending on how much time you still have.
If you sprint in each round since beginning, you may have a problem finishing the Chelsea because of heart rate spikes. In later rounds, this spikes will make you more tired, and you won’t be able to recover anymore.
Try to do air squats slowly since the first round so you will finish the last air squat at around 0:57 and then just continue with the next round. First rounds may feel slow, but you will avoid burning out too soon.
This workout can be done on the one spot, so there is no reason to go away from the pull-up bar. Just do all three movements in the same place.
Also, make sure to have just quick rest if you are splitting movements to multiple sets.
Make sure to watch the clock all the time to know where you are in the minute and change the pace on the go.
There is no reason of doing first 10 rounds in 35 seconds if you are not going to finish all 30 rounds. It is better to switch the Chelsea to 30 minutes AMRAP where you do each round slowly for full 60 seconds.
Just remember: Slow & steady!
If you are looking for challenge try to do the Chelsea with more reps. Sets of 6/12/18 should be pretty challenging or you can even try 7/14/21 if you are elite athlete.
5 rounds of:
60 Air Squats
Good time to beat for Candy:
Good time to beat:
40 min 30 sec – Fitness Level 0 – Beginner athlete
36 min 01 sec – Fitness Level 25 – Beginner athlete
31 min 31 sec – Fitness Level 50 – Average athlete
24 min 41 sec – Fitness Level 75 – Average athlete
20 min 34 sec – Fitness Level 90 – Advanced athlete
18 min 07 sec – Fitness Level 95 – Advanced athlete
15 min 33 sec – Fitness Level 98 – Elite athlete
13 min 09 sec – Fitness Level 100 – Regional athlete
What is Candy?
Candy is one of the less known CrossFit Girl benchmarks, but if you look at the name, you will probably know when Candy found its origin. I am talking about Cindy, which has the same movements and about the same total reps as Candy but fewer rounds and larger sets.
In the Cindy (20 min AMRAP of 5 pull ups, 10 push ups, 15 air squats) the first significant milestone is 20 rounds RX. Finishing Candy under 20 minutes (same volume of work as 20 rounds of Cindy) is much harder because sets are larger.
Good time to beat of Candy
According to the WOD Time Calculator app, the good time to beat for an advanced athlete is 20:34 while elite athletes have time to beat of 15:33 and regionals athletes have time to beat of 13:09 (in this case you have to blaze through the WOD).
On another hand, there are beginners. They should aim for 30 to 40 minutes.
How to get a good time in the Candy
You can’t just do Candy unbroken (except first round) unless you are bodyweight ninja.
Larger sets in the Candy require more planning ahead. To get the best time possible, you will want to split up sets more than you think you need and keep the rest between those sets minimal.
Also, set the time goal before you start the Candy and stick to it. There is no reason for finishing the first round in 2:00 if your overall time will be ~20:00.
The first and the last rounds should be done at the about the same pace. Start slowly and finish quickly.
If you are good at pull-ups, go for 2 sets of 10 reps. Otherwise, 3 sets of 7+7+6 or 4 sets of 6+6+4+4 are a better idea.
Each rest will add only about 2-3 seconds to your total time.
Use chalk only before starting first set of each round of pull-ups.
Do pull-ups unbroken only in the last round if you know you are able to do them.
Butterfly pull-ups will always be faster than kipping pull-ups but start with kipping pull-ups only if you are getting fatigued after less than 40 butterfly pull-ups.
There are only 20 pull-ups in each round and the rest is long enough for you to fully recover back muscles for them.
Push-ups are the main sticking point in the Candy.
You may go for large sets and feel ok during first 2 rounds but you will slow down in later rounds.
Your goal is to have about the same pace for all rounds, always approach push-ups (even in the first round) as it is your last round.
I would recommend doing 8 sets of 5 quick push-ups in all rounds. After each set, get on your knees and immediately return to the push-up position.
If you are not great at the push-ups, you may consider doing even sets of just 2 or 3 push-ups, make sure your rest in between is quick.
Air squats are the most comfortable movement of all three movements. Your heart rate will be high during air squats but your pulling and pushing muscles should feel recovered after you finish air squats.
You have two options. Do air squats unbroken, without rest, keep the pace or do air squats in 3 sets of 20 or 6 sets of 10.
I usually do air squats unbroken but both variants will be about the same fast.
There is not much to scale as the movements are just basic bodyweight movements. Anyway, you have a few options for scaling Candy.
You can change the time domain, scale the rounds to 3 or 4 or make Candy 20-minute AMRAP.
You can lower reps in each round and/or add rounds. For example, 10 rounds of 10/20/30 or just 5 rounds of 10/20/30.
And if movements are too difficult you may change them but keep the reps and rounds same.
For example, scale pull-ups for jumping pull-ups or ring rows, scale push-ups for push-ups against the box and scale air squats for squats on the bench or box.
Good time to beat for 1 round:
08 min 05 sec – Fitness Level 0 – Beginner athlete
07 min 08 sec – Fitness Level 25 – Beginner athlete
06 min 12 sec – Fitness Level 50 – Average athlete
04 min 48 sec – Fitness Level 75 – Average athlete
03 min 56 sec – Fitness Level 90 – Advanced athlete
03 min 27 sec – Fitness Level 95 – Advanced athlete
02 min 57 sec – Fitness Level 98 – Elite athlete
02 min 27 sec – Fitness Level 100 – Regional athlete
What is Barbara?
The CrossFit Girl Barbar is one of the first named girl workouts introduced in the 2003 as one of the first CrossFit benchmark workout together with other girls like Angie, Chelsea, Diane, Elizabeth and Fran.
Barbara is a different than other CrossFit WODs as it involves prescribed rest. The rest doesn’t make the workout easier, but it allows you to push much harder in each round.
What is good time to beat for Barbara?
Good time to beat for 1 round of Barbara ranges from 2:27 for a Regional level athlete up to 8:05 for a beginner. An advanced CrossFitter will have a good time to beat of 3:27.
All rounds in the Barbara should be about the same length as the 3-minute rest between each round is long enough for you to recover enough to be able to keep the pace high.
How to get good time in Barbara?
If you are aiming for 3:00 or faster you have to go unbroken. There is no strategy involved, start fast, finish fast, and try to not rest before finishing one round. Repeat that 5 times.
For slower times you will have a slight problem with unbroken pull ups or push ups.
You always start pull-ups fresh after the rest so try to finish them in as a few sets as possible. Try to always do a larger + smaller set, for example, 12+8 or 8+7+5.
If you have a problem with push-ups, try to do 6 sets of 5 with quick rest. Make sure to do smaller sets even when you are fresh as you will save energy for later rounds. Your goal is to avoid muscular fatigue in pecs as much as you can.
Try to do sit-ups unbroken at all cost. The only difference between a beginner and an elite CrossFitter is in the pace. The only limiting factor on sit-ups is abs muscular fatigue, your heart rate will lower down after a few reps.
You can either go unbroken and slowly or do a few sets of quick air squats, for example, 5 sets of 10 air squats. Anyway, make sure to push hard as it is the last movement and quick 50 air squats will take about a minute.
How to scale Barbara?
Super Beginner Barbara
3 rounds of
10 Ring Rows
20 Knee Push Ups
30 AbMat Sit Ups
40 Air Squats
3 Min Rest
5 rounds of
20 Ring Rows
30 Knee Push Ups
40 AbMat Sit Ups
50 Air Squats
3 Min Rest
5 rounds of
10 Muscle Ups
2 Min Rest
3 rounds for time of:
21 Kettlebell Swings 1.5/1 pood
Good time to beat:
16 min 50 sec – Fitness Level 0 – Beginner athlete
15 min 24 sec – Fitness Level 25 – Beginner athlete
13 min 57 sec – Fitness Level 50 – Average athlete
11 min 35 sec – Fitness Level 75 – Average athlete
10 min 04 sec – Fitness Level 90 – Advanced athlete
09 min 09 sec – Fitness Level 95 – Advanced athlete
08 min 10 sec – Fitness Level 98 – Elite athlete
07 min 13 sec – Fitness Level 100 – Regional athlete
What is Helen?
The Helen is one of the CrossFit Girls benchmarks introduced in The New Girls article from the CrossFit Journal.
The Helen looks very simple, some CrossFitters may even think that the Helen is just a longer warm-up but don’t be fooled with how simply it looks. The Helen can give a hard time even to the Regional level athletes.
Why? If you are way good at the CrossFit, you probably won’t shave off extra seconds on the swings or pull-ups but you can always run faster! I bet you that unbroken Helen with 1:10/400m runs will demolish most of the Regional athletes.
What is good time to beat for Helen?
According to the WOD Time Calculator, good time to beat for Advanced athlete is 9:09 which should rank you in the top 10% off the athletes and some of the best times will be around 7:00.
How to get a good time in Helen?
The Helen is very simple WOD and running will take away almost half of the WOD. To get the time under 9 minutes, you will need to run fast at about the 5K PR pace for 400m so you can spare a few seconds to split the KB swing sets to avoid losing control over your grip.
As I said earlier, the run will take away almost 50% of the WOD, and is the most important part of the workout.
Make sure to don’t start too quickly on the first run or you will be out of breath as soon as you reach the first pull-ups. Keep decent pace during the second and the third run.
There is a simple math. Three 1:30 runs will take you 4:30, three rounds of kettlebell swings will take another 3:00 which is a total of 7:30. You have 1:30 left for 36 pull-ups, transitions and resting.
The swings are the easiest part of the Helen as they are relatively light and reps are not high. Most people will be able to do all swings unbroken but you have to decide if you want to do swings or pull-ups unbroken. Not many people will be able to do 12 unbroken pull-ups after a set of 21 unbroken swings with the minimal transition during multiple rounds after a very fast run with elevated heart rate.
My suggestion is to split swings to 2 sets of 12+9 with very quick rest in between (just 2-3 seconds). This will save your grip in next rounds and you won’t burn out. You will also have a shorter transition before pull-ups.
There are only 12 pull-ups and the goal is clear, go unbroken! You will save around 20-30 seconds if you can do the butterfly pull ups but there is no way how to save more time.
Don’t forget it is only 12 pull-ups, I know that you can do them unbroken even when your grip hurts! You will recover during the run.
Split pull-ups only if you are bad at them. You can go for 3 sets of 5+4+3 or 2 sets of 7+5. Make sure to minimize your rest in between the sets.
Insert a chalk in your pockets and use it whenever you are transitioning between movements.
Run at slightly uncomfortable pace.
Go unbroken in the last round if you think you can do it!
Don’t think about the pain!
How to scale Helen?
I can’t run in my gym
Pick one instead of 400m run
30 cal Row
30 cal Assault Bike
Pull-Ups are hard
Pick one instead of 12 pull-ups
12 Jumping Pull-Ups
6 Slow Deficit Pull-Ups
12 Strict Ring Rows
3 Rounds of
21 Kettlebell Swings 1/0.75 pood
12 Ring Rows
Good time to beat for
Beginner athlete: 10min 46sec
Average athlete: 8min 58sec
Advanced athlete: 7min 11sec
Elite athlete: 5min 23sec
Regional athlete: 4min 40sec
Good time cap: 12min
All CrossFit Girls are usually avoided and CrossFit athletes are scared when it is time to retest them, especially the one like Fran or Diane. The Annie is different, it is ones of the easiest CrossFit girls but you need to get through a few stages before doing Annie as WOD will be no challenge for you!
4 Stages of the Annie
It takes long time before Annie will be just another easy CrossFit warm up but you can get there!
Stage 1 – I suck at double unders
I still remember my first Annie when my DUs were horrible. I wasn’t able to string more than 5 in the row, but I decided to do Annie RXed even though I could just do singles.
If you are in similar situation, don’t scale the WOD! I know, it is not an efficient way to do the Annie this way and do DUs for about 10 minutes and finish the full WOD in about 15 minutes but this is the WOD that will make you want to learn the DUs!
Stage 2 – I can do almost all double unders unbroken
You are finally efficient with DUs, and you decided to do the Annie again. The first round is easy. You blaze through 50 DUs and 50 Sit Ups. You are also lucky and don’t trip the rope at 40 DUs, but now in the second half of 40 Sit Ups, you hit the wall!
Your abs start to hurt, your abdominal muscles are fatigued, and you are losing speed. Round of 30 is horrible, and you slowly get through the 20s and 10s just to finish it. Your final time is about 10 minutes.
Stage 3 – I can do all double unders unbroken
There is only one way how to get faster time when you can do all DUs unbroken, push the pace on the sit-ups. It may sound easy, but if you do sit-ups fast, you will be out of breath soon, and your abs will hurt.
You will get the best time if you find the right pace for sit-ups, the goal is not to burn out too quickly and to keep moving as fast as you can. Your final time will be about 6-8 minutes.
Stage 4 – I do Annie as a warm-up
If you are efficient with DUs, the sit-ups are no longer a problem, and you can maintain high heart rate then the Annie is no longer challenging WOD for you.
Your final time will be under 6 minutes, and you have officially become the Annie Master!
If you still looking for a new challenge try Annie with Triple Unders and GHD Sit Ups.
What is a good time in Annie and how to get it?
On the top of the page, you can see the numbers from the WOD Time Calculator, but I will try to dig little deeper with good times to beat using the stages I mentioned before.
Stage 1 – Beginner athlete
Your goal is to finish in about 10-12 minutes, and you can beat that even if you suck at DUs.
You can push the pace on the sit-ups as you will spend most of the time on DUs and your abs will recover during that time.
You should try to eliminate the rest between failed DUs. Don’t try to do large sets if you can’t still string multiple reps, even doing DUs by one rep with minimal rest is faster than doing three unbroken reps and then resting for a while.
Stage 2 – Average athlete
Your goal is to finish in about 8-10 minutes, you can string 20-40 DUs, and you need to be smart on sit-ups.
You can get through DUs quickly in only a few sets. Your abs won’t have much time to recover.
Start slowly on sit-ups, especially with first 20 reps in the sets of 50 and 40 reps. It will allow you to keep a steady pace through the workout and finish with a great time.
During DUs make sure you only do only ~50% off your best-unbroken set, rest quickly between sets and continue with DUs. You will get better time as you won’t get frustrated that you tripped the rope before finishing the set.
Stage 3 – Advanced athlete
Your goal is to finish in about 6-8 minutes. You will do all DUs unbroken, maybe trip a rope a few times, the only problem is a heart rate and abs muscle endurance.
The advice here is similar as for an average athlete, don’t push too hard on the first 20 reps in the rounds of 40 and 50 sit-ups. After each set just grab the rope, focus and do the DUs unbroken.
Stage 4 – Elite athlete
Your goal is to finish under 6 minutes. Go as hard as you can from the beginning, eliminate all transitions and recover quickly if you accidentally trip the rope.
From my experience 3:49 is very good time and most people will have a hard time getting under 4:00. I think that time under 6:00 tells you are very efficient with 135 lbs Power Snatches.
But slower time than 6:00 usually means you have used a too heavy barbell and you should scale the workout to keep the intensity high.
When you should scale “Isabel”?
Scale Isabel if your 1 rep max for Isabel is under or just slightly over 135 lbs (or 95 lbs for women) or if you are strong enough but you are new to CrossFit and you are not used to high reps.
How you should scale “Isabel”?
When I program Isabel to my clients I usually tell them to use 80% of their power snatch 1 rep max. This means that you should do Isabel RXed only if your 1RM is over 165 lbs.
Power Snatch 1RM
165 lbs or more
Go for RX
Scale to 115 lbs
Scale to 95 lbs
Scale to 75 lbs
Scale to 55 lbs
Scale to 45 lbs
When you should do RX+ “Isabel”?
There is no need to do RX+ (with heavier weight) Isabel if you wasn’t able to finish Isabel under 2:00. Usually, 2-minute mark is the difference between going almost all reps unbroken and doing only singles.
You should try Isabel RX first even if your power snatch is way over 225 lbs. But check the following video to see what happens if you are super strong and you are good at CrossFit, Isabel done in 0:53 is absolutely crazy.
How to get good time at “Isabel”?
It depends on your goal, there are 2 milestones. First one is to get as close as possible to 2:30-3:00, the second one is to finish under 2:00.
If you aim for a time around 3 minutes you should do only singles. Quick singles with almost no rest can get you in the range of 2:30-3:00, goal is to just don’t start too quickly so you don’t slow down in the second 15s. By the way, singles with constant rest in between reps should be done even for slower times.
On other hand if you aim for fast time, usually under 2 minutes, the best way is usually do as much as you can unbroken (at least 10-20 reps) and then switch to singles until the end. The huge set will allow you to get through big chunk of reps quickly and then it is just about finishing as quickly as possible without uneccesary rest.
100 Air Squats
Good time to beat for “Angie”
According to WOD Time Calculator good time to beat for Angie is 18:06 and you should consider scaling if you know that you can’t be faster than 28:00. From my experience this is pretty accurate and getting under 20:00 is really challenging.
How to get a good time?
Getting under 20 minutes is not an easy task as there are 100 reps of each movement and you will definitely won’t go unbroken on all of them. I will go through all the movements to show you how to get as best time as possible.
Set of 100 Pull-Ups
The WOD starts with 100 pull ups and it is the hardest part of the WOD. There are 2 ways how you can approach the pull ups.
First is to start with the large set of pull ups and decrease reps in each other round. For example start with 40 Pull Ups then go for 25-15-10-10. This approach is great if you are very efficient with pull ups but I would avoid it if your max unbroken pull ups are under 30 as it is very taxing on your arms and it will slower your time if you overcommit the pull ups.
Second approach is better if you are not very efficient with pull ups. Goal is to do constant number of pull ups with constant rest between them for all 100 pull ups. For example I personally hate pull ups so if I have to do 100 pull ups I will do 20 sets of 5 reps with about 3-5 seconds rest between sets and I am able to finish 100 pull ups this way in under 4 minutes. Goal is to not start too quickly and keep the same pace from beginning until the end. I think this second approach will be better for most of athletes.
Set of 100 Push-Ups
Second round is 100 push ups, your arms are already smoked from the pull ups but you can get through 100 push ups little bit faster than through 100 pull ups. Tactic is exactly the same as for push ups. Just choose if you want to hit one large set, few moderate sets and few small sets or go for something like 20×5 with constant rest. I prefer to do 20×5 or even 33×3(+1) as it allows me to go quicker through all 100 reps but start with large set is also great idea if you are very great at the push ups.
Set of 100 Sit-Ups
This is the easiest part of the WOD. Sit-ups are not very taxing on your hearth rate and you should be able to keep moving even when your abs are fatigued. Go unbroken as there is no need to rest on the sit ups. Only thing you need to think about is correct pace. It is better to start slower and push the pace on last 30 sit ups.
Set of 100 Air-Squats
Air squats are last part of the WOD, and you can finally start pushing the pace as WOD. There are 2 ways how I prefer to do 100 air squats.
First is to do all 100 reps in sets of 10-20 reps. This means you will do quick small sets, rest for few seconds and go for another set.
Second is to do all 100 reps unbroken but with slightly slower pace and probably push the pace little at the end if you are able to do so. I prefer to do it this way.
Should I scale Angie?
Angie is bodyweight WOD and it doesn’t need much scaling. I would scale it only if I know I can’t finish it in under 30 minutes or if I am aware that one of the movements will take me 10 or more minutes.
How should I scale Angie?
There are three ways how you can scale Angie.
First is to decrease the reps which I don’t recommend but for someone starting with the CrossFit doing 4×50 reps instead of 4×100 reps will be better choice.
Second you can keep the reps but make it 5 rounds of 20 reps of each movement, this will allow you to go through movements quicker and avoid muscular failure but it will change the WOD a lot.
And last third option is to modify the movement(s) you need to. See table below for examples.
For time 9-7-5 of:
Squat Snatch, 135/95 lbs
Good time to beat for
Beginner athlete: 13min 11sec
Average athlete: 10min 59sec
Advanced athlete: 8min 47sec
Elite athlete: 6min 35sec
Regional athlete: 5min 43sec
Good time cap: 15min
What is a good time for CrossFit Girl Amanda?
According to WOD Time Calculator, good time to beat is 8:47 with good time cap of 15:00 for an advanced athlete. This time should allow you to get into about top 20% of athletes.
Should I scale Amanda?
Amanda is the combination of relatively hard gymnastics and heavy barbell. I would definitely scale the workout if my squat snatch 1 rep max were lower than 155/115 lbs or if I couldn’t do 30 ring muscle ups under 10 minutes.
How to get a good time?
Not many people will be able to go unbroken on the rings and blaze through snatches quickly, but you can get the better time if you think ahead and start slowly. I would definitely split up the sets of 9 and 7 muscle ups and do only singles on squat snatches.
Set of 9 Muscle Ups
Go for +3 sets if your max set of muscle ups is under 12 and go for 2 sets if your muscle ups are better than that. I prefer to go for 4-3-2 instead of going 3-3-3 as it allows me to cut rest time before last third set.
Set of 7 Muscle Ups
Same advice as for the set of 9 muscle ups still applies. You are in the middle of the workout, and you don’t want to fatigue yourself too much so be smart on muscle ups. I prefer to go for 3 sets of 3-2-2, but if you feel fresh, you can go for 2 sets of 4-3.
Set of 5 Muscle Ups
This is your last set, and it is only 5 reps but don’t go unbroken if you are not 100% sure you can do it. Usually, it is faster to go for 2 sets of 3-2 than trying to go unbroken, fail on last rep and then resting longer as you need to recover from that failed rep.
9-7-5 Squat Snatches
The primary goal is to not fail single rep so make sure you always focus on right technique. There is also no need to go for multiple reps unless your snatch PR isn’t over 245/165 lbs and you will be faster with quick singles 99% of the time. Try to set the same pace for all the rounds, always get into the position, lift the bar, drop it on the ground, take few reps and repeat. Chalk is not needed, you will have enough time to chalk your hands during muscle ups.
How to scale Amanda?
As I already said, Amanda is tough benchmark WOD, and not many people can finish it unbroken in decent time. Don’t worry and scale it as it will benefit you more than finishing it with time over 15 minutes. There are few ways how you can scale Amanda. Usually, you can keep one of the movements you are better as RXd and scale only the one you are weak at.
Recommended scaling for Muscle Ups
9-7-5 Weighted Chest-to-Bar Pull Ups
9-7-5 Strict Chest-to-Bar Pull Ups
9-7-5 Weighted Strict Pull Ups
9-7-5 Strict Pull Ups
15-12-9 Chest-to-Bar Pull Ups
18-14-10 or 21-15-9 Pull Ups
18-14-10 or 21-15-9 Banded Pull Ups
18-14-10 or 21-15-9 Ring Rows
18-14-10 or 21-15-9 Jumping Pull Ups
Recommended scaling for Squat Snatches
9-7-5 with lower weight 115/75 lbs, 95/65 lbs, 65/45 lbs, 45/35 lbs or PVC
9-7-5 1 Power Snatch + 1 Overhead Squat or easier
9-7-5 Overheads Squats 135/95 lbs or easier
9-7-5 Snatch Balance 135/95 lbs or easier
You can also bump up the reps but I will prefer to keep bar relatively heavy and reps lower