BARBARA
Five rounds for time:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Air Squats
Introduction:
CrossFit’s benchmark workouts, affectionately known as “The Girls,” offer a unique way to measure your fitness progress over time. Among these, “Barbara” stands out as a demanding bodyweight workout that tests your endurance, strength, and mental toughness, making it a favorite for those looking to push their limits.
The Workout
The “Barbara” workout consists of five rounds for time, with each round followed by a three-minute rest. The workout includes:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Air Squats
Equipment
To complete the “Barbara” workout, you’ll need the following equipment:
- Pull-up Bar
- AB mat comfortable surface for sit-ups
- Grips
- Chalk
- Stopwatch or timer to track rounds and rest periods
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Movements:
- Pull-ups: An upper-body exercise targeting the back, shoulders, and arms.
- Push-ups: A fundamental bodyweight exercise focusing on the chest, shoulders, and triceps.
- Sit-ups: A core exercise designed to strengthen the abdominal muscles.
- Air Squats: A lower-body exercise that works the quads, hamstrings, and glutes.
Preparation
Proper preparation is crucial for a successful and safe workout. Here’s a step-by-step guide to warming up effectively for “Barbara”:
General Warm-Up (10-15 minutes)
Begin with a general warm-up to increase your heart rate and get your muscles ready:
- Light Cardio (5 minutes): Engage in a light cardio activity such as jogging, jumping rope, or cycling to elevate your heart rate and get the blood flowing.
- Dynamic Stretches (5-10 minutes): Perform dynamic stretches to loosen up your muscles and improve your range of motion. Focus on the muscle groups that will be heavily used during the workout:
- Arm Circles: 2 sets of 10 circles in each direction to warm up the shoulders.
- Leg Swings: 2 sets of 10 swings per leg, both front-to-back and side-to-side, to mobilize the hips and legs.
- Torso Twists: 2 sets of 10 twists to prepare your core for the sit-ups.
Specific Warm-Up (10-15 minutes)
Once you’ve completed your general warm-up, focus on the specific movements in the workout:
Pull-Up Preparation
- Scapular Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate the upper back and shoulders.
- Assisted Pull-ups
- If you’re working up to full pull-ups, do 2-3 sets of 5-10 reps using a band for assistance or practice jumping pull-ups.
Push-Up Preparation
- Shoulder and Chest Activation
- Do 2 sets of 10 Shoulder Taps in a plank position to engage your core and shoulders.
- Perform 2 sets of 10 Knee Push-ups if you’re still building strength for full push-ups.
Sit-Up Preparation
- Core Activation
- Perform 2 sets of 10 Hollow Holds to engage your core muscles.
- Do 2 sets of 10 Crunches to prepare your abs for the sit-up movement.
Air Squat Preparation
- Leg Activation
- Perform 2 sets of 10 Bodyweight Lunges to warm up the quads, hamstrings, and glutes.
- Do 2 sets of 10 Air Squats to practice proper squat form and ensure your legs are ready for the workout.
Final Warm-Up Set
Before starting the workout, complete a rehearsal set of each movement to ensure your body is ready and your technique is solid:
- Pull-ups
- Perform 5-10 pull-ups or an appropriate scaled version to ensure your upper body is prepared.
- Push-ups
- Do 5-10 push-ups or a scaled version to warm up your chest and shoulders.
- Sit-ups
- Complete 10 sit-ups to activate your core.
- Air Squats
- Perform 10 air squats to finalize your leg warm-up.
Conclusion:
The “Barbara” workout is a testament to the power of bodyweight exercises, pushing your endurance and strength to new heights. By following a thorough warm-up routine and preparing each muscle group involved, you can tackle “Barbara” with confidence and efficiency. Remember to scale the movements as needed, focus on maintaining good form, and embrace the challenge. Keep track of your times and watch your progress over time, celebrating each improvement along the way. Happy training!
