WOD
“Cindy”
20 minute AMRAP
5 Pull ups
10 Push ups
15 Air squats
Stimulus
Total time: 20 minutes
Total Rounds: 10-20
White Board Brief
Constant movement on this one today! Classic CrossFit benchmark that is going to test our work on all the gymnastics work we have been seeing over the past few weeks. We are looking to be either completing our rounds unbroken, or having quick pause in between strategically broken up sets. The push ups are going to be the biggest limit of advance for most, so modify the reps accordingly. Picking a set that can be completed unbroken to start and then broken into quick sets later, is better than picking a number that will have to be broken up, multiple times to start, and then only get slower as the workout progresses. Same thing goes for the pull ups!
Given the high volume, It is CRITICAL that we modify accordingly and follow the coach’s direction, because not doing so can lead to less-than desirable results from any of the following:
- Performing a negative on their pull up descent
- Performing a negative on their push up descent
- Self-modifying mid workout to an “easier” movement, e.g. starting on push ups from your toes and moving to push ups from your knees. That is negating your body’s signals telling you your muscles need rest and continuing to bring them through that range of motion can mess you up. BUT! If we pay attention to the coach’s direction. If you have questions mid-workout, come up and ask the coach!!
Modifications
- Pull up
- Decrease the reps to no lower than 3
- Jumping pull ups
- Ring rows
- Push Up
- Decrease the reps as low as 7 of the toes
- Wide-stance (can lower reps to 7 here too)
- Kipping (same number adjustment as above)
- Push ups off a box
- Air squat
- Decrease the reps to 10
- 7 lunges in place / leg
- Banded hip extensions (light)