Name: Playbook - Hailey Nolin - Barbara
Uploaded: 2024-01-01T20:10:35.462Z
Duration: 45 min
Description: Barbara

5 rounds* of the following for time:

20 pull-ups
30 push-ups 
40 sit-ups 
50 air squats 
*3 minutes of rest in between each round

This should take approximately 25-35 minutes. Please feel free to modify each movement according to what you are currently proficient at.

Scales:
- pull-ups can be scaled to jumping pull-ups, banded pull-ups, or ring rows
- push-ups can be knee push-ups, chest assisted push-ups, or push-ups on a box
- sit-ups can be scaled to crunches
- air squats can be scaled to squatting to a box or bench

5 rounds* of the following for time:

20 pull-ups
30 push-ups 
40 sit-ups 
50 air squats 
*3 minutes of rest in between each round

This should take approximately 25-35 minutes. Please feel free to modify each movement according to what you are currently proficient at.

There are many ways to do pull-ups in CrossFit. The first one is the first way shown, called butterfly pull-ups. These take a long time to learn.

The second one shown is a kipping pull-up. These are great to start out with! 

Strict pull-ups are shown at the end just so you are familiar with what one looks like. We don’t typically do these in a metabolic conditioning workout, usually just accessory work to strengthen them.

You can add a band to the bar and hook your feet in so that these can be done assisted, or you can do jumping pull-ups. Feel free to adjust this movement accordingly.

Pull-Ups

Your chest MUST touch the ground for each rep to count.

Make sure you keep your elbows tucked into your body as shown in the video.

You can also do these on your knees or to a box if you are scaling the workout or just starting push-ups.

Push-Ups

This can be done with or without an ab mat under your bottom. 

Make sure your shoulder blades touch the ground when you come down.

When coming up, make sure your shoulders pass your hip crease.

You can place your feet any way that you want, as shown in the video. It’s personal preference.

Sit-Ups

Make sure your hip crease passes below your knee crease when you are going down.

Arms can be wherever you need in order to stay balanced.

Chest up, eyes up!

Barbara

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