This Modified CrossFit Standard Workout Pumps Up Your Upper-Body

·1-min read
Photo credit: Srdjanns74 - Getty Images
Photo credit: Srdjanns74 - Getty Images

‘The Girls’ are a series of benchmark CrossFit workouts, designed to test you across a broad spectrum of strengths and skills including heavy weightlifting, high-skill gymnastics and all-out sprints.

Having a set of standardised workouts to refer back to makes it easy to track your fitness progress: simply perform the workout this month, then again next month. Just try to go faster.

This modified version of one of the original Girls workouts — ‘Elizabeth’ — is adapted to require a lower standard of skill, and to target your upper-body for a big pump and a hefty metabolic hit. Don't forget: it's a sprint workout, so keep your foot on the gas, but not at the expense of your form.

Set a timer and as quickly as possible, whilst maintaining perfect form, work your way through 21 reps of each movement, followed by 15, followed by a final round of 9.

Hang power cleans x 21, 15, 9

Jump, catch your breath and pick your dumbbells up, holding them at your sides. Hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

Ring dips x 21, 15, 9

Jump up on two parallel bars or a set of gymnastics rings with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.

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