Fitness folk around the world are talking about Fran, Diane, Annie and all the other popular CrossFit Benchmark workouts (The Girls.) They're tough workouts that have been done millions of times around the world. If you want to know how you stack up, training specifically for the test will allow you to do your true best. By first identifying the crux of the workout (what proves to be difficult when the rubber meets the road), then performing workouts that are tailored towards improving your ability to conquer the crux, you will be able to score much better on benchmark WODs than having never focused during your training at all.
For the Girl WODs Nancy, Grace and Cindy, I am going to write eight prep workouts, to be performed over the course of four weeks, immediately followed by a testing week. The expected schedule is twice a week, so that you can space them out evenly. These workouts can be performed along with other training but should hold priority if you expect to perform as well as possible during testing week.

Some things to consider before we get started:

These workouts are written primarily for intermediate exercisers with at least 18 months of experience in CrossFit, or considerable experience in the functional fitness scene. Competency and confidence with all of the movements is expected. All of the workouts could be scaled, of course, but that is not provided here.

No warm-ups are provided. Do what you have to do to perform the workouts safely and optimally. No cool-downs or recovery tips are provided. Again, do what you have to do to perform the next workout safely and optimally.

The INTENT written directly below each workout gives you the why and how. Pay attention to these to make sure you’re doing it “right.” If you understand how these prep workouts were designed, with practice, you’ll be able to write your own.

TESTING BENCHMARK WOD: Nancy

5 rounds for time: 400-meter run 15 overhead squats 95/65

CRUX: Breathe and move, baby, breathe and move. This ain’t no sprint; a nice even pace on the runs and the overhead squats as smoothly and as unbroken as possible is gonna be the key to success. To prepare, we’ll get comfortable with long-ish runs and become very familiar with the overhead squat under stress.

WEEK 1:

A: Work up to a heavy and perfect set of 5 overhead squats, and then do 3x5@90% (1A, remember this marker, it'll come up again)

B: Run 400 meters all out. Rest 10 minutes. Run 4x400 meters at “all out” + 20 seconds; (if you ran a 1:30 for the "all out" ten minutes ago, run at a 1:50 pace now), rest 2 minutes between runs.

INTENT:

A: We set an overhead squat benchmark here that’ll come up again in the coming weeks. Prescribe weights for the overhead squats in Nancy are 95/65, the smaller a percentage of your 1 or 5 rep max this is, the more comfortable Nancy will be.
“Heavy and perfect”... don’t go to failure or to shitshow; hit something that forces you to concentrate but is still comfortable.

B: 400 meters all out is an important benchmark for us to have because we don’t want to run that fast again for this cycle. Seriously. If you get too close to your top speed during Nancy, you will regret it almost immediately. “All out” + 20 seconds is a general marker for a sustainable 400, adjust slightly either direction if need be.

WEEK 2:

A: 3 rounds for time: 600 meter run, 20 burpees

B: Overhead squat: Perform 5x5 @1A, your buy in for each set is 30-50 double unders.

INTENT:

A: Can you pace yourself on the run and perform additional work under fatigue? Let’s find out. Slow and steady wins, but you can sprint to the finish if you still have it in you.

B: The “Buy-in” is performed immediately before taking the bar from the rack. It’s simply meant to pre-fatigue you just enough that you have to concentrate a little more in order to get the work done. Concentrate on breathing while performing the overhead squat, this will help when it comes test time.

WEEK 3:

A: Overhead squat: Perform 4x8 @1A; your buy-in for each set is a 1-minute row.

B: 20 minute AMRAP: Run 400 meters, 20 unbroken overhead squats 45/33

INTENT:

A: Longer sets, same weight - learn how to transition smoothly from rep to rep with losing focus. Take it easy on the first couple of rows, they can be surprisingly spicy and the overhead squats are the priority here.

B: “Just keep swimming, just keep swimming, just keep swimming…” The sets of (very light) overhead squats are meant to be done unbroken - don’t pick that bar up until you know you can do 20 in a row. This allows us to practice overhead squats in a conditioning setting. It’s all about breathing.

WEEK 4:

A: 3 rounds: 400-meter run, 15 overhead squats 95/65. Full recovery between each round. (4A)

B: Overhead squat: Perform 3x10 @1A, your buy in for each set is 20 box jumps 24/20

INTENT:

A: Each round is meant to be done close to all out. This is our first chance to do the overhead squats as unbroken as possible and gauge our pace for the actual workout next week.

B: This is the peak of your heavy overhead squats, put everything you’ve learned to good use. Please step down from the box jumps, for safety’s sake.

TESTING WEEK:

A: 3 rounds nice and easy: 400 meter run, 15 burpees, 30 sit-ups

B: Nancy: 5 rounds for time- 400-meter run, 15 overhead squats 95/65

INTENT:

A: Get a good sweat, breath a little, and focus yourself for the test later in the week.

B. Here it is. 4A gave us an idea of how to pace each round. Have a plan, your rounds should be done as evenly as possible and dear lord please stick to your plan. Don’t let sprinting out of the gate ruin all the hard work you’ve put in.

Done with Nancy? Time to evaluate your training and your performance. What would you do differently in the weeks leading up to prepare and how did the test go? Make notes so that you can refer back for future cycles.

TESTING BENCHMARK WOD “Grace”

30 clean and jerks for time 135/95 Note: Power clean and push jerks

CRUX: Your technique has to be as smooth as butter even when you’re seeing red. Performing “light” (the closer your Grace weight is to 60% of your 1 rep max the more comfortable you’ll be) clean and jerks in a conditioning setting (for time) is not identical to performing them for max load. You will need to work with a coach to ensure your transition from rep to rep is as smooth and efficient as possible. The following training only works well if you’re moving well, so get on point.

WEEK 1:

A: Work up to a heavy and perfect set of 3 clean and jerks (1A). Then do a 1-minute AMRAP at 60%.
B: 10 minute AMRAP: 3 clean and jerks 135/95, 6 toes to bar, 9 box jumps

INTENT:

A: Move something heavy and move it well. This number comes back to haunt you, so make sure your form is as perfect as possible. The AMRAP is your first opportunity to practice the transitions, so try to work for as much of the minute as possible.

B: Our first introduction to RX weights. Move well and keep breathing. This workout should give you an idea of how to push when you’re tired.

WEEK 2:

A: Work up to a set of 5 clean and jerks at 1A. Then do a 90 second AMRAP at 60%

B: Sprint Grace: 30 clean and jerks 95/65 for time

INTENT:

A: Let the mental games begin. Stay focused and make sure you apply anything you learned last week.
B: Keep ahold of that bar and keep moving. Always stop two reps before you have to and always get back on the bar two seconds before you want to. Having a friend there who knows your strategy, can count and will keep you moving will be super helpful.
WEEK 3:

A: Work up to a set of 8 clean and jerks at 1A. Then do a 2-minute AMRAP at 60%

B: Every 90 seconds perform 5 clean and jerks 135/95 (8 rounds total)

INTENT:

A: You get the idea. Make it matter.

B: This is your first opportunity to practice with the RX weight. Video recording yourself during each set will give you an idea of what you can make more efficient about your technique.

WEEK 4:

A: Work up to a set of 10 clean and jerks at 1A. Then do a 2-minute AMRAP at 60%.
B: 3 rounds: 10 clean and jerks 135/95, 400 meter run. Full recovery between rounds.

INTENT:

A: This is gonna hurt.

B: More practice with the RX weights. Make those runs burn real bad, you’re gonna want that same intensity for the test next week.

TESTING WEEK:

A: Practice clean and jerk

B: “Grace” 30 clean and jerks for time 135/95

INTENT:

A. Get focused and fine tune your plan for that week’s test.

B. Go time! Turn the music up real loud, stick to your plan, and have fun. If you fall over when you’re done, you did it right.

Note: Safety First! Sacrificing reasonable technique for the sake of a slightly faster score isn't worth an injury. Work hard, work smart.

TESTING BENCHMARK WOD “Cindy”

20 minute AMRAP: 5 pull ups 10 push ups 15 air squats Note: pull ups are traditionally done with a kip

CRUX: Push-ups. It’s always the push-ups. An athlete who scores ten rounds says, “Man, those push-ups sucked.” So does an athlete who scores 25 rounds. Our focus over the four weeks of training will be push up volume and pacing.

WEEK 1:

A: 3 rounds: 30 seconds of pull-ups. 30 seconds of rest. 1 minute of push-ups. 1 minute of rest. 90 seconds of air squats. 90 seconds of rest. Score is lowest set of pull up + push up + air squat.

B: 20 minute AMRAP: 5 wall balls 20/14, 10 sit-ups, 15 double unders

INTENT:

A: This is our first chance to practice pacing. In your first round, set a benchmark. If it's your second round, beat it. In your last round, burn it up. Starting at a pace that allows you to accelerate is one way to pace well.

B: Move for 20 minutes. Try to rest as little as possible. Practice breathing and focusing. Stay where you are, mentally. Don’t let your mind wander to get away from the pain.

WEEK 2:

A: Your buy-in is 50 box jumps. 100 push ups for time. Your cash out is 2 minutes of burpees.

B: 20 minute AMRAP: Max effort strict pull-ups, 400 meter run

INTENT:

A: Break up those push-ups liberally from the very beginning. You don’t want to fatigue them so much that you’re finishing with singles. The cash out is performed immediately upon finishing the push ups. Make the 2 minutes of burpees hurt real bad.

B: “Max effort strict pull ups” means one unbroken set. Try to make your rounds fairly even in terms of pull-ups and time.
WEEK 3:

A: 10 rounds for time: 5 pull-ups, 10 push-ups, 15 air squats (15 minute time cap)

B: 20 minute AMRAP: 5 toes to bar, 10 American kettlebell swings 24/16, 20 walking lunges

INTENT:

A: Have an idea of how long you’d like each round to take you. In Cindy, one round every two minutes gets you a score of 10 rounds, one round every minute equals 20 rounds total. If your guesstimate for round time was way off, make a note; this will be important for strategizing future workouts (3A).

B: Do each of the movements as unbroken as possible.

WEEK 4:

A: 10 rounds, each is 2 minutes- 5 pull-ups, 10 push-ups, 15 air squats, row for calories. Score is total calories rowed.

B: 21-15-9: burpees, American kettlebell swings 24/16

INTENT:

A: 3A gave you an idea of how long each round should take, stick with that time frame and don’t kill yourself on the row.

B: Make it burn, baby!

TESTING WEEK:

A: 5 rounds nice and easy: 10 wall balls, 15 sit-ups, 20 Russian kettlebell swings 24/16

B: “Cindy” 20 minute AMRAP: 5 pull-ups, 10 push-ups, 15 air squats

INTENT:

A: Feel better when you finish the workout than when you started it.

B: Make a plan. How long should each round take? How will you break up the pull-ups &/or push-ups? If something goes wrong and five minutes in your plan has completely gone to pot, consider stopping and restarting once you feel rejuvenated. This could be later that day or the next.

Performing focused training with intent will allow you to make a deeper commitment to your fitness. Doing random workouts is much more frustrating and always proves unfulfilling. Every workout is an opportunity for us to learn something about ourselves and draw closer to our goals. Don’t let any of your hard work go to waste.