The Seven New CrossFit Girls Infographic

CrossFit Sand & Steel will be hosting the 2021 CrossFit Open. We think the open will feature one of the new girls, so download our free infographic on the Seven New CrossFit Girls so you can practice them.

On January 3, for the first time in over a decade, a new round of “Girls” was introduced to the CrossFit community. Katy and Paul believe there is a high-chance at least one of these new Girls will be in the CrossFit Open.  Let’s see if we can spot the likely benchmark workout that makes the cut.

Grettel

10 Rounds for Time:

  • 3 Clean-and-Jerks, 135/95 lbs
  • 3 Burpees over the Bar
Lyla

For Time, 10-1:

  • Muscle-Ups
  • Bodyweight Clean-and-Jerks
Ingrid

10 Rounds for Time:

  • 3 Snatches, 135/95
  • 3 Burpees over the Bar

Grettel and Ingrid alike have a low rep count and a manageable RX weight. While the rep count is low, there are 10 rounds to get through which makes this workout reminiscent of “Grace” however, the transitions and burpees will slow the athlete down. A steady pace will be the key to these workouts.  There is a very good chance at least one of these WODS will be in the Open.

A 10-1 rep count isn’t something we see too often but with a technical movement like Muscle-Up’s and a bodyweight clean and jerk, the upper body is going to be seriously taxed during Lyla.

-Coach Katy

Barbara Ann

5 Rounds for Time:

  • 20 Handstand Push-Ups
  • 30 Deadlifts 135/95 pounds
  • 40 Sit-Ups
  • 50 Double-Unders
  • 3-Minute Rest
Lane

5 Rounds for Max Reps:

  • ¾ Bodyweight Hang Power Snatches
  • Handstand Push-Ups
  • Rest as Needed Between Rounds

Lane was featured in one of our CrossFit classes in February. ¾ bodyweight is a challenge especially from the hang position in snatches. Max reps always brings a unique challenge to challenge how hard an athlete is willing to push while still avoiding complete failure. I’m sure we will see Lane again.

-Coach Katy

Of the 7 new Girls, I’m most excited to do Barbara Ann.  Though I won’t be looking forward to 150 double-unders anytime soon.

-Coach Paul

 

Ellen

3 Rounds for Time:

  • 20 Burpees
  • 21 Dumbbell Snatches 50/35 pounds, single dumbbell
  • 12 Dumbbell Thrusters 50/35 pounds, dual dumbbells
Andi

For Time:

  • 100 Hang Power Snatches 65/45 lbs
  • 100 Push Presses, 65/45 lbs
  • 100 Sumo Deadlift High Pulls, 65/45 lbs
  • 100 Front Squats, 65/45 lbs

Ellen begins each round with 20 burpees. The key here is going to be keeping a solid pace while also controlling your heart rate so that you can get through the dumbbells unbroken. This workout can’t be won in the burpees, but it definitely can be lost there.

Along with Barbara Ann, Andi is all about volume and pure work capacity. A 100 rep chipper is going to be a long workout, but it will test the strategy of each athlete based on their work capacity. Smart rep schemes and knowing your individual capacity will be key here!

 

– Coach Katy

Paul’s CrossFit Open Predictions for the New Girls

Two weeks ago, the CrossFit Games announced via Instagram that competitors in the 2021 Open would only need a barbell, a box, a pull-up bar, a dumbbell, and a jump rope.

So that rules out: Lyla and EllenLyla is out because muscle-ups require rings.  Ellen features a dual dumbbell thruster.

Andi: We have never seen, and probably never will see, the Sumo Deadlift High Pull in the CrossFit Open.  It’s just a great exercise for testing fitness.  At best it’s a drill for teaching the power clean.  So Andi is also very unlikely.

Barbara-Ann: I can’t remember ever seeing a forced rest in an Open Workout, so Barbara Ann probably won’t make the cut.  However, Handstand Pushup Ups and Double Unders will likely be in the CrossFit Open, so I wouldn’t rule Barbara-Ann out completely.

Lane: is out because CrossFit won’t likely program a WOD with a rest as much as needed time element.

This leaves Grettel and Ingrid.  Both are hard and challenging.  Both are at a weight that will challenge even Rx’d level athletes.  My prediction, 90% chance of seeing either Grettel or Ingrid, but not both of them.  As a side note, several of these girls could be modified so to increase the chances of seeing them in the Open.  Being that CrossFit just released them in January, they would have released them with the modifications, if they were going to include them.

Coach Paul

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