Benchmark Girl: Barbara

BARBARAFor Time · No cap · Bodyweight

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
Rest 3 minutes between rounds

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: Bodyweight

Women: Bodyweight

Men: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Rest exactly 3 minutes between rounds. Chin over bar on pull-ups, chest to floor on push-ups, hip crease below knee on squats.

Before: 4 sets × 5 Weighted Pull-Ups. Rest 2 min.

Pacing: Use the 3-minute rest to fully recover. Keep push-ups strict with full lockout every rep.

After: 3 sets × 10 Dumbbell Bench Press + 3 sets × 12 Bicep Curls.

Nutrition: Surplus (+400 kcal).

Before: Kip swings, push-up and squat ramp-up, hollow holds.

Pacing: Aim for every round within 15 seconds of your first. Don't sprint round 1.

After: 8 min easy row and lat stretch.

Nutrition: Maintenance calories.

Before: 5 min light jog + dynamic mobility.

Pacing: Break pull-ups 5-5-5-5 from round 1. Use the rest periods for nasal breathing recovery.

After: 10 min easy walk.

Nutrition: Deficit (-350 kcal), high protein.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/barbara; CrossFit Journal, Sept 2003