CrossFit Now – CrossFit
“Speed Dating” Cindy PC FS HSC CJ CLUST (5 Rounds for reps)
“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds Cindy
Max Reps Barbell Movement
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
RX+-Strict Cindy, 135/95#
RX -Kipping Cindy 115/75#
50-59 -75/55#, Jumping pull ups, push up on knees
60+ -55/45#, Ring Rows, Push Up on knees
Basics-1 Round of Cindy Light Weight
DESCRIPTION
Pairing bodyweight and barbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Cindy”, you’ll complete as many barbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps
The barbell movements will change each round
Your score is the sum total of your 5 CINDY
1 round of “Cindy” is: 5 Pull-ups 10 Push-ups, and 15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through barbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
You can even reduce rounds and complete 1 round of “Cindy” instead of 2
BARBELL MOVEMENTS
There won’t be a lot of time to work through reps on the barbell, so weight selection is important
Choose a moderate weight that allows you to move for the majority of time remaining
This time frame will likely be between 30-60 seconds
Use one weight for all 5 movements
This weight will likely be selected based off the more difficult movements of rounds 3-5
If you’re on the fence, lighter weights are better, as they’ll keep you moving
AFTER PARTY
“RPU SK QC (No Measure)
AFTER PARTY
3 Rounds
10 Rower Pike-ups
https://youtu.be/bNWlIZOA0PI
30 Hollow Body Scissor Kicks
https://youtu.be/Aomuy4-nArc
50′ Quadruped Crawl
https://youtu.be/DepWnoepBD8
Not for score
Rest 2 Minutes Between Sets