CrossFit – Tue, Mar 31
General Prep
1:00 Ski or Row + 1:00 Bike
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
–
2 Sets:
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00×0 Tempo)
Specific Barbell Prep
3 Sets:
3 Bench Press + 2-3 Plyo Push-Ups
Building to working Loads
Bar Muscle-Up Target Progression for Day
–
Primer:
9/7 Cal Ski / Row / Echo
3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats
9/7 Cal Ski / Row / Echo
1-2 Burpee Bar Muscle-Up, Burpee Chest to Bar, Burpee Pull-Up / Jumping Pull-Up
Set 1: 6 Bench Press + 3 Plyo Push-Ups
Set 2: 5 Bench Press + 3 Plyo Push-Ups
Set 3: 4 Bench Press + 3 Plyo Push-Ups
Set 4: 3 Bench Press + 3 Plyo Push-Ups)
Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.
Modifications:
Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 3 Kneeling Plyo Push-Ups
Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press
For Rounds and Reps
16:00 AMRAP
12/9 Calorie Row
1 Round “Strict Cindy”
12/9 Calorie Echo Bike
3 Burpee Bar Muscle-Ups
“Strict Cindy” = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)
Score = Rounds + Reps
Goal: 5-6 Rounds
RPE: 7-8/10
Stimulus: Upper Body Muscular Endurance / Aerobic Capacity
Primary Objective: Upper body fatigue management across all pulling and pressing movements.
Secondary Objective: Consistent machine paces from round to round.
Level 2
16:00 AMRAP
12/9 Calorie Row
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
12/9 Calorie Echo Bike
3 Burpee Chest-to-Bar Pull-Ups
—
Level 1
16:00 AMRAP
10/8 Calorie Row
4 Ring Rows
8 Elevated Push-Ups
12 Air Squats
10/8 Calorie Echo Bike
3 Burpee Jumping Pull-Ups
—
Masters 55+
16:00 AMRAP
10/8 Calorie Row
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
10/8 Calorie Echo Bike
3 Burpee Pull-Ups
Competitor
16:00 AMRAP
15/12 Calorie Row
1 Round Strict Super Cindy
(7 Strict Pull-Ups, 14 Push-Ups, 21 Air Squats)
15/12 Calorie Echo Bike
5 Burpee Bar Muscle-Ups
—
Travel/Hotel
16:00 AMRAP
200m Run
1 Rounds of “Strict Cindy”
200m Run
3 Burpee Pull-Ups
PRVN Mobility #5
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
