CrossFit Now – CrossFit
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