CrossFit Athletic Group

Yesterday we had 24 people in attendance to take on a benchmark workout that tends to fly under the radar: Nasty Girls.

3 rounds for time of:

50 squats

7 muscle-ups

10 hang power cleans

The big decision in this workout is what to do with the muscle-ups? We could keep the intensity stimulus and sub something like burpees or rope climbs, or we could focus on the specifics of the muscle-up and do strict pull-ups and dips. We ended up doing 10 burpees as a sub to make the end product feel like it would for someone good at muscle-ups.

This workout originally came up in 2005 on crossfit.com and was accompanied by the most famous workout demo in all of CrossFit's history: Nicole Carrol (same person from the Failure to Thrive video), Annie Sakamoto, and Eva Twardokens were all early members at the first CrossFit gym and eventually worked their way to becoming the first people Coach Glassman trusted to carry out coaching duties both in the gym and at certifications. Their schedules lined up for them all to be at the gym for this workout and, lucky for the rest of us, the HQ folks caught the workout on video.