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WOD

“Slumber Party” PJ CINDY RUN (Time)

“Slumber Party”

2 Rounds For Time:

20 Push Jerks

then

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Push Ups

15 Air Squats

then

800m Run

27 min Time Cap

RX+-135/95#

RX -115/85#

50-59 -85/55#

60+ -55/35#

Basics-1 Round, PVC/BB for PJ

3 Rnds of Cindy, Ring Rows, 400m Run
DESCRIPTION

This medium to long range workout combines gymnastics, weightlifting, and mono-structural components

The mix of movements, while challenging, will allow for minimal rest over the 2 rounds

The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running

The intended time range for this workout is between 15-25 minutes

PUSH JERKS

Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh

Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets

The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set

These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend

CINDY

1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout