Post rounds completed to comments.
Compare to 200218.
Scaling:
Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
Scaling:
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.
Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the row in no more than 25 minutes.
Scaling:
Look back at your recent effort on DT from 220922 and workout 221002. Use a lighter weight for today’s workout. This is a high volume of lifting. Pick a load that allows you to complete an entire round unbroken when fresh. Beginner-level athletes can reduce the overall volume.
Intermediate Option:
4 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
♀ 55 lb ♂ 75 lb
Beginner Option:
3 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
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Compare to 210605.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
♀ 105 lb ♂ 155 lb
Post rounds completed to comments.
Compare to 201124.
Scaling:
Select a moderate load for the barbell, keeping in mind that the snatch will likely be the limiting factor. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able. Modify the rope work so you can get back to the barbell in about a minute or less.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
♀ 85 lb ♂ 125 lb
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 single-unders
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post rounds completed to comments.
Compare to 200118.
Scaling:
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
2 rounds of Modified Cindy
1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.
Scaling:
In the inverted burpee, rock from a supine position on the floor to standing and then into a controlled handstand. If that is too difficult, move your body through a similar range of motion, from lying to standing to inverted on your hands. Jump to a box that is high for you.
Beginner Option:
3 rounds for time of:
10 box jumps
10 inverted burpees