“The Cindy”
AMRAP in 20 Minutes of:
- 5 Pullups
- 10 Pushups
- 15 Squats
**THIS CHALLENGE IS OPEN TO ALL LEVELS**
The CHALLENGE: How FAST are you AND how much can you IMPROVE in 9 weeks?
| Qualifying Day: | Saturday, July 7th 2012 |
| Finals Day: | Saturday, September 8th, 2012 |
| Entry Fee: | $30 ($20 goes for prize money) |
| Prize: | Win the pot! |
| Winner: | Prizes for both most improvement and fastest times! |
Prelims: Saturday July 7th 2012 10:00am, All Classes
Finals: Saturday September 8th 2012 10:00am
| Men’s Categories: | ||
| Advanced | All RX Movements | |
| Intermediate | Rubber band pullups, knee pushups | |
| Beginner | Jumping Pullups, knee pushups , 15 min | |
| Women’s Categories: | ||
| Advanced |
All RX Movements | |
| Intermediate |
|
|
| Beginner | ||
| Jumping Pullups, knee pushups , 15 min |
How the Challenge Works
- GET REGISTERED – get your name on the list and pay the $30 entry (remember, $20 goes back in the “kitty” for prize money).
- SET YOUR BASELINE – Sat. July 7th is the prelims. Set your baseline “Cindy” time. This will be the time off of which we will calculate your improvement.
- TRAIN – CrossFit for 9 weeks with the intention of improving your “Cindy” time.
- SHOW UP for the FINALS – Sat. Sept. 8th. Go for YOUR best “Cindy” time!
** PRIZES will be awarded for:
¨ Most improvement – women’s and men’s divisions.
¨ Fastest times – women’s and men’s advanced divisions.
Rules:
– You must choose the category you are going to compete in and STAY in that category for the finals
– Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.
o For example, if you compete in the intermediate category, the best ranking you can have is one below the lowest in the advanced category. So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.
– Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
o For example, if you compete in the intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.
Today’s Workout:
Buy In – Roll out upper hamstrings on a box, floss the hamstrings
WOD – Deadlift 5-3-2-2-1-1-1 Reps
Work up to a 1 Rep Max
Zone 1 – work on 5 x 5 reps focus on technique
Then:
“GI Jane”
100 Burpee Pullups for time
(Ideally, the pull-up bar is one foot above your reach)
* 15 minute time cap
Zone 3 – AMRAP in 15 minutes
Zone 2 – scale to 5 burpees, 5 assisted pullups (AMRAP)
Zone 1 – scale as needed
Cash Out – Accumulate 2-3 minutes total in an L-sit or progression on parallettes (knee tuck)
