CrossFit Now – CrossFit
STRENGTH
Power Clean and Jerk (15 min to establish a 1RM)
WOD
“Jumpin, Jumpin” (Time)
“Jumpin’, Jumpin'”
15-12-9:
Burpee Box Jumps
Power Clean and Jerks
12 min Time Cap
RX+-135/95#, 24/20″
RX -115/75#, 24/20″
50-59 -95/65# 20/16″
60+ -65/45#, Step Ups
Basics-9-6-3 Step Ups, PVC/BB C&J
DESCRIPTION
Today’s all bodyweight workout is a play off the benchmark workout “Cindy”
For RX+ The pull-up variation will change with each new 5-minute window:
1st 5 Minutes: Strict Pull-ups
2nd 5 Minutes: Pull-ups (Chin Over)
3rd 5 Minutes: Chest to Bar Pull-ups
Your score for each 5-minute AMRAP is total rounds and reps completed
Your final score will be these 3 scores added together
Ideally, we’re picking rep number or variations that allow for at least 5 rounds (1 round on the minute)
With a little rest built in and less overall time, our pace will be slightly faster than if we were completing “Cindy” as prescribed (20 minute workout)
The constant rotation from upper pull to upper press to lower press will also allow for a higher intensity throughout
PULL-UPS
Let’s ideally choose a number or variation that allows for unbroken sets throughout
Reducing the number or using a band can help meet this recommendation
With such short windows to work within, breaking excessively here means less time moving forward
We recommend that athletes who have no goal of competing sub out regular pull-ups for the other variation
PUSH-UPS
Choose a rep number or variation that allows you to clear this station with 1 break per round
The rep number here is higher than pull-ups, so we’ll say 1 break instead of unbroken
AIR SQUATS
Ensure full range of motion while moving quickly through the easier station of the three