Overview of Nasty Girls Workout
Nasty Girls is a CrossFit workout named after the three female athletes who first performed it at the original CrossFit gym in Santa Cruz, California. The workout has since become a benchmark workout in the CrossFit community, and it has been used in various competitions, including the CrossFit Games. Nasty Girls is a high-intensity workout that involves a combination of bodyweight exercises and weightlifting movements. It is a challenging workout that requires a high level of fitness and skill to complete.
Nasty Girls: Workout Description
Nasty Girls is a three-round workout that involves the following movements:
- 50 air squats
- 7 muscle-ups
- 10 hang power cleans (135/95 lb)
The workout is performed for time, with the clock starting at the beginning of the first round and stopping at the end of the third round. The recommended weight for the hang power cleans is 135 pounds for men and 95 pounds for women. The workout is designed to be completed as quickly as possible, with athletes pushing themselves to their limits to achieve the best possible time.
Nasty Girls: Workout Variations and Scaling Options
Nasty Girls is a challenging workout that requires a high level of fitness and skill to complete as prescribed. However, there are several scaling options available for athletes who are not yet able to perform the workout as prescribed. Some common scaling options include:
- Scaling the weight of the hang power cleans
- Scaling the number of muscle-ups or substituting pull-ups and dips
- Reducing the number of rounds
Athletes should choose a scaling option that allows them to complete the workout with good form and without risking injury.
Tips and Strategies for Nasty Girls Workout
To complete Nasty Girls efficiently and safely, athletes should consider the following tips and strategies:
- Pace yourself: Nasty Girls is a high-intensity workout that can quickly become overwhelming. Athletes should aim to maintain a steady pace throughout the workout, rather than trying to go all-out from the beginning.
- Break up the muscle-ups: The muscle-ups are often the most challenging part of the workout. Athletes should consider breaking them up into smaller sets to conserve energy and avoid burnout.
- Use a hook grip: The hang power cleans can be challenging on the grip. Using a hook grip can help athletes maintain their grip on the bar and avoid fatigue.
- Warm up properly: Nasty Girls is a demanding workout that requires a thorough warm-up. Athletes should consider warming up with some light cardio, mobility exercises, and practice sets of the movements in the workout.
Athlete Performance in Nasty Girls Workout
The average time to complete Nasty Girls varies depending on the athlete’s level of fitness and skill. Here are some average times for different levels of athletes:
- Beginner: 20-25 minutes
- Intermediate: 15-20 minutes
- Advanced: 10-15 minutes
Conclusion
Nasty Girls is a challenging CrossFit workout that requires a high level of fitness and skill to complete. However, with the right scaling options and strategies, athletes of all levels can tackle this workout and achieve their best possible time.