(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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