MY GIRL

Some of the most fa­mous CrossFit work­outs are named af­ter girls. Do this one to get a taste of what CrossFit is all about

Men's Fitness - - Sports Drills -

‘All the “girls” are fun,’ says Bridges. ‘Begin­ners should start with one that’s dirty enough to give them a feel for how de­mand­ing CrossFit is, but with­out too many tech­ni­cal move­ments so they can give it a go with­out hav­ing to train the ex­er­cises first. This one’s named Fran.’ With a 40kg bar­bell, per­form 21 reps of thrusters, fol­lowed by 21 pull-ups. Then do 15 reps of each ex­er­cise, then nine reps of each.

THRUSTER

Hold the bar­bell on the backs of your shoul­ders with your hands just wider than shoul­der-width apart. Sink into a deep squat, stand and press the bar over­head.

PULL-UP

To put in the best time pos­si­ble, you need to learn but­ter­fly pull-ups, where you use a mo­tion sim­i­lar to the swim­ming stroke to power the move. If you’d rather do each rep strict, it’s a dead hang at the bot­tom, chin over the bar at the top.

Sub-7min (Bridges’s best time is 2min 2sec)

TIME TO AIM FOR

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