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* This is an interesting one!

* It’s hard to tell how far we can get in 25:00.

* What we do know is that it should take ~1:00 for 15/12 Assault Cals & 1:00 for 1 Round of “Cindy”.

* It’s possible to do in 1:00 we can be looking at anywhere between 5-10 Power Clean & Jerks.

* So, perhaps we are looking to get somewhere between the round of 12 to 18??

* Who knows!??! We are excited to find out.


* We did use the Assault Bike already this week, but that’s ok. It is also ok to opt for an Erg Bike, Run, or even Ski. The conversions are at the bottom of the lesson plan.

* This could be turned into a partner workout – P1 accumulates calories on the bike for 1:30 while P2 works through “Cindy” and C&J. When 1:30 is up, P1 picks up where P2 left off. Keep going back and forth until 25:00 expires.


* For “Cindy” rounds, encourage your athletes to scale to options that allow for constant movement. Decreasing reps or modifying the movement (i.e., ring row vs. banded pull-up) to allow constant movement, is going to be the right call for today.

* For the C&J – the load should feel manageable for 10 unbroken reps on any given day.


* Enjoy this one!

* Recover on the bike, stay steady on “Cindy”, and focus hard on finding strong positions on the Power Clean & Jerk.

* Once your athletes reach the sets of 9’s, singles will be the strategy of choice. Singles help take away the eccentric lowering of the barbell. Singles are a good call.


“Who’s That Lady” (AMRAP – Rounds and Reps)

“Who’s That Lady”


15/12 Calorie Assault Bike or Row

1 Round of “Cindy”

3 Power Clean and Jerks

15/12 Calorie Assault Bike or Row

1 Round of “Cindy”

6 Power Clean and Jerks

15/12 Calorie Assault Bike or Row

1 Round of “Cindy”

9 Power Clean and Jerks

[Add 3 Power Clean and Jerks Per Round]


5 Pull Ups

10 Push Ups

15 Air Squats


200m Run



50-59-95/65#, Jumping PU, Push Up on Knees

60+-75/55#, Ring Rows, Push Up on


Basics-12 AMRAP, 12 Cal Row

Ring Row, PU on knees


PULL UP PRACTICE (3 Rounds for reps)

AMRAP 1:00 – Strict CTB Pull-Ups

Rest 1:00 into…

AMRAP 1:00 – Strict Pull-Ups

Rest 1:00 into…

AMRAP 1:00 – Banded Strict Pull-Ups