Aug 27, 2014

Thursday 14.08.28

Main WOD "CINDY"
20 min AMRAP

- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Strength Work
- Snatch 1x Rep Max

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: Benchmark Day!!! CINDY is 3 bodyweight movements that make it easy to cheat the Range Of Motion (ROM). Pull ups require full extension of the elbows at the bottom and the chin over the bar at the top.  Push-ups require the chest to touch the ground while maintaining a generally rigid midline. For the air squat, ensure your hip crease is below the knee crease at the bottom and you fully open your hip at the top of your squat. The idea for this workout is to keep the same pace throughout. Here are some more tips for the WOD.

Scaling: Substitute Jumping or Banded pull-ups.  Push can be scaled to the kneeling position. If you are having difficulty with the air squat, grab a medicine ball and squat down to the seated position.

Optional Strength Work: This is your test from the month. Try to set a new 1RM. Take plenty of time between sets. Use the following rep scheme to build up to your max: 5-5-3-3-2-1-1-1.

4 comments:

Cedric Burden said...

16 rounds! I saw Adam, Kwame, and Chuck completed over 22 rounds? man you gents were in BEAST mode! Christy @ 0800 is a Beast! 1 RM snatch 125#

Ross said...

IMCF SD DET

Good and Bad morning for me today, Cindy felt great, improved by 3 rds from last fall for a total of 24 rds.

Snatches didn't go as well. Very tight across the shoulders and couldn't lock in overhead position... Usually good up to 175 lbs with full snatch, today was struggling to lock in 135 in anything other than Pwr snatch.. Frustrated...

Dan R. said...

20rnds+11. Doing 1RM snatch after Cindy didn't feel too great. Ended up working with #95 on snatch.

Jimmy Chen said...

20 rounds + 8. Totally echo Dan R.'s comment about working snatches afterwards.

Nothing like trying to get a workout in after a long TDY in a hot Lawton garage gym. And by hot, I don't mean the Paris Hilton catchphrase.