Crossfit NWA – CrossFit

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Warm-up

General Warm Up (No Measure)

2:00

Cardio Easy

:30/:10

Banded Pull Aparts or CrossOver Symmetry

Banded Lat Stretch (ea)

Banded Face Pulls

Active Spidermans

Dive Bombers

BB RDL or Good Mornings

Extended Warm-up

Warm-up (No Measure)

Barbell Warm Up

2sets ea

Min 1 -3 Deads + 3 HPC+ 3 PJ + 1 Thruster

Min 2 – 3 Dead + 3 HPC+ 3 PJ + 1 Thruster

warm up load

Min 3 – 3 Deads + 3 HPC+ 3 PJ + 1 Thruster

Min 4- 3 Deads + 3 HPC+ 3 PJ + 1 Thruster

60-70%+/-

Min 5- 3 Deads + 3 HPC+ 3 PJ + 1 Thruster

Min 6- 3 Deads + 3 HPC+ 3 PJ + 1 Thruster

70-80%

This is just BB warm up. Take a round off as needed

Metcon (Time)

“Press Pause”

3 Rounds Cindy

A. 12 Clusters or B.Thrusters

3 Rounds of Cindy

A. 9 Clusters or B.Thrusters

3 Rounds of Cindy

A. 6 Clusters or B. Thrusters

1.135/95

2115/85

3. 95/65

Rest 2:00

1 Mile Run

Target Time 25:00 +/-

Time Cap 30:00

Cindy = 5 Pull Ups 10 Push Ups *near Barbell 15 Air squats

Option A -Cluster= Squat Clean Thruster

Option B – Thruster

Annotate A or B in comments
Subs/Modifications

Pull Ups

reduce reps

7 RIng Rows

3 Strict

Banded

Push Up

reduce reps

knees or to a box

Cluster

reduce loads

dumbbells

single dumbbell

Run

Reduce distance

1700/1600m Row

3000m C2 Bike

120/80 Cals Assault Bike

Stimulus

– Conditioning Category: Pacer

– 1 Round of “Cindy”: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

– Each round of Cindy should be completed in under 1:00. Reduce the reps or modify the movements if needed.

– The barbell should be a weight you could cycle 10+ clusters unbroken when fresh. Within the workout, the clusters will likely be quick singles for most athletes.

– The 1 mile run should be completed in 10:00 or less. If needed, modify the distance.

– Score: Total time it takes to complete both parts including the rest.

Strategy

THE BIG TAKEAWAYS

1. We’ll aim for 1-2 sets on the pull-ups, 1-2 sets on the push-ups, and smooth unbroken sets on the air squats in our “Cindy” rounds. We want to aim to complete each round in a minute or less. If needed, you can modify to 3-6-9 reps on the rounds of “Cindy.”

2. Clusters are a clunky movement to cycle, however, it is doable if you want to do so. The best way to go here though, for most athletes, will be quick singles.

3. At the completion of your last cluster, you’ll rest for 2 minutes before completing the final 1 mile run. Aim to ramp up your speed every 400m.

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