A. Team Barbara
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air SquatsScoring: Not Scored
* Working through a team version of this all bodyweight CrossFit benchmark
* One athlete works while the other rests in “Team Barbara”
* Teammates can split up the reps however they see fit
* We'll complete all reps at one station before moving on to the next
* The score is total rounds and reps completed at the end of the 20 minutes
## PUSH-UPS & PULL-UPS
* Let’s choose upper body variations that allow athletes to complete at least 5 reps at a time for each movement during the workout
* It is ok for teammates to complete different variations of these movements
* See "Teaching" section for movement subs
## ABMAT SIT-UPS
* Athletes can use two AbMats for this workout, one for each partner
## DAILY VIDEO
[Click Here](https://youtu.be/Bl7aIbez1b4)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 2 Rounds
### 20 Seconds of Work
Air Squats
Push-up Plank (On Hands)
AbMat Sit-ups
Air Squats
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Air Squats
Right Side Plank
Left Side Plank
*10 Seconds Rest Between Movements*
# MOBILITY (12:00 – 15:00)
## Tabletop Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)
## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Hips & Shoulders
For these first two movements, the air squats and the sit-ups, we can talk about range of motion. Since we’re moving quickly in this partner workout, we want to also ensure we’re moving through the full range of motion. In the air squat, the big hitters are the hips and shoulders. At the bottom of the rep, we’re looking for the hips to descend below the top of the knee. If we were to drop a marble on top of the knee, it would roll towards the hips. At the top of each rep, let’s ensure the hips and shoulders are in line with each other. One thing that can be helpful for athletes to think about is pushing the hips forward and pulling the shoulders back, as it helps the upper and lower body get where they need to be.
### Movement Prep
5 Pausing Air Squats (2 Seconds at Top & Bottom)
5 Air Squats
## SIT-UPS
### Hips & Shoulders
When setting up for the AbMat Sit-up, the hips should be about an inch from the pad. During the movement, the hips should remain in contact with the ground. When moving quickly, it’s common for athletes to sit on the AbMat and/or bring the hips off the ground, which takes some of the benefit off the abdominals. As far as range of motion goes, let’s ensure athletes are hitting their shoulders to the floor behind them and are sitting up far enough where the shoulders just forward of the hips at the top of each rep.
### Movement Prep
Establish Top & Bottom Positions
10 Slow AbMat Sit-ups
## PUSH-UPS
### Legs & Core
We get the most benefit out of the push-up when the legs and the core are rock solid. Staying in this hollow-like position allows the upper body to do the work instead of the hips. We’ll feel out some static hold in different parts of the push-up to get a better feel for staying tight throughout the whole range of motion.
***See the Daily Video for more on the Push-up and Pull-up.***
### Movement Prep
20 Second Top Hold
15 Second Middle Hold
10 Second Bottom Hold
5 Push-ups
### Movement Subs
* Reduce Reps
* Elevate Hands to Box or Bench
* Knee Push-ups
## PULL-UPS
### Legs & Core
While we don’t have to look like a professional gymnast, the goal today is to get a little tighter than we usually do during the pull-up. If the legs are tight together and the core is working, we’re able to generate a lot of power under control. Just like we did with the push-up, we’ll start on some static holds to establish this tight position we’re looking to get back to in the workout. (See Daily Video for Visual)
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
15 Seconds Hollow Hold on Bar
15 Second Arch Hold on Bar
15 Second Tight Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
### Movement Subs
* Reduce Reps
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
*Each Partner:*
5 Pull-ups
5 Push-ups
10 Sit-ups
10 Air Squats
# STRATEGY + WOD (30:00 – 60:00)
## UPPER BODY MOVEMENTS
* The biggest challenge in this team workout will likely be the upper body movements
* It’s important to switch out partners before these reps start to slow down
* Getting a fresh body working *before* you have to grind out the last few inches of the push-up or pull-up makes it much easier to come back strong for the next set
* The initial strategy you and your partner choose may change as the workout progresses, so communication is key
* Consider the following break-up options for the upper body movements
* **Pull-ups:**
* **1 Set Each:** 10-10
* **2 Sets Each:** 5-5-5-5
* **3 Sets Each:** 5-5-3-3-2-2
* **Push-ups**
* **1 Set Each:** 15-15
* **2 Sets Each:** 10-10-5-5 or 8-8-7-7
* **3 Sets Each:** 5-5-5-5-5-5
## SIT-UPS & AIR SQUATS
* The sit-ups and air squats likely won’t fatigue as much as the first two movements, but just like before, switch out before they start to burn too much
* Consider the following options for each movement:
* **Sit-ups**
* **1 Set Each:** 20-20
* **2 Sets Each:** 10-10-10-10
* **3 Sets Each:** 10-10-5-5-5-5
* **Air Squats**
* **1 Set Each:** 25-25
* **2 Sets Each:** 15-15-10-10
* **3 Sets Each:** 10-10-8-8-7-7"