CrossFit Now – CrossFit
“Base Camp” Cindy CJ (AMRAP – Reps)
“Base Camp”
AMRAP 15:
1 Round of “Strict Cindy”
1 Clean and Jerk
1 Round of “Strict Cindy”
2 Clean and Jerks
1 Round of “Strict Cindy”
3 Clean and Jerks
*Increase the Clean and Jerk by 1 each round (4, 5, 6 etc)
*Score is total Reps
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
RX+-155/105#, Strict Pull Ups
RX -135/95# Kipping Pull ups
50-59 -95/65#, Jumping Pull Ups,Push Ups on knees
60+ -65/45#, Ring Rows, Push-ups on knees
Basics-10 min AMRAP, Empty Barbell CJ, Ring Rows, Push Up on knees
DESCRIPTION
Climbing the ladder for 15 minutes to start off the week
We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes
The clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at 1
After the round of 3, you’ll complete 4-5-6-7….
Your score today is total reps completed
1 round of “Strict Cindy” has 30 reps
STRICT CINDY
1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
We alternate between an upper body pull, upper body push, and lower body push
Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out
Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each
CLEAN AND JERKS
After cleaning the weight to the shoulders, you can either push press or push jerk the barbell overhead
Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh