(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

“Speed Dating” Cindy PC FS HSC CJ CLUST (5 Rounds for reps)

“Speed Dating”

5 Rounds:


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

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


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


“RPU SK QC (No Measure)


3 Rounds

10 Rower Pike-ups


30 Hollow Body Scissor Kicks


50′ Quadruped Crawl


Not for score

Rest 2 Minutes Between Sets