Ana
OPEN
“C2 Cindy”
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
PERFORMANCE
“C2 Cindy”
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
FITNESS
“C2 Cindy”
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Single-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Single-unders
Max Cal Row in time remaining
Two weeks ago we tested the CrossFit benchmark workout, Cindy, which has a 20 minute time domain. Today’s training incorporates six total rounds of a modified Cindy, jump rope, and a max effort row to finish. The combination of these factors along with the time domain being cut down into two five minute windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster.
Box Brief
17.4 Friday Night Lights – Friday 1/17 @ 5:30pm! Come on out to take on 17.4 or to cheer on our athletes!
nice WOD and glad the gym is back to normal!
I modified ‘Performance’ and used 20# DB instead of HSPUs, also did 50DUs instead of 100s.
All movements were UB, except for Dubs 🙁
Round 1 – 15 cal row (minute left)
Round 2 – 17 cal row (minute left)
It was great to sit next to Daphna on the rower…I tried to keep up with her pace 🙂
After WOD, stayed 10 more minutes to do more Dubs and got a PR of 27 UB!!!
Keep up the hard work! You have been smashing those double unders. It’s paying off!
C2 Cindy
Modified Open
5 strict pull-ups each round
Max UB HSPU (8,7) (7,6) 1 abmat
1:15 DU (75,65)
Calories: 16,16
After: 7 rounds 7 bar face burpees; 3 HPC. Built from 65-110
Performance with banded pull ups
Broke the Dubs up: 50-30-20
24/23 for calories about 1300 pace
Great picture Ana!!
C2 Cindy
Modified
Performance
Banded pull ups
Dub attempts
15# DB sitting instead of HSPU
13/13 for calories