CrossFit Now – CrossFit
STRUCTURE: Athletes will complete as many rounds and reps as possible in 20:00 of “Cindy.” Every 2:00 athletes will Bike 500/400 Meters before picking up where they left off in “Cindy” the next round. “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.
STIMULUS: “Time After Time” is a Threshold workout.
STRATEGY: 500/400 Meters on the Bike should be completed in 1:15 or less. Leaving athletes 0:45 to accumulate rounds of Cindy. Athletes should be able to complete 5 Pull-Ups in 0:30 or less, 10 Push-Ups in 0:30 or less and 15 Air Squats in 0:30 or less.
SCALING: Athletes should choose a distance on the Bike that they can complete in 1:15 or less. Athletes should choose variations of Pull-Ups, Push-Ups and Air Squats that allow them to complete each movement in 0:30 or less.
SCORING: Athletes’ score today will be their total Rounds + Reps of “Cindy.” Athletes should Aim to complete at least 7 rounds of “Cindy.”
-Don’t let the bike affect the other reps today, recover on it
-No more than one break on a bodyweight movement today
Time After Time (AMRAP – Rounds and Reps)
“TIME AFTER TIME”
15 Air Squats
*Every 2:00, Bike 500/400 Meters
starting with 0:00
*Score = Total Rounds + Reps of “Cindy”
250/200m Row or 200m Run
RX+-Same as RX’d
50-59-Jumping Pull Ups, Push Up on knees
60+-Ring Rows, Push Up on knees
Basics-10 AMRAP Ring Rows, Push Up