For TimeMetconBenchmark
Cindy Full of Grace
3 Cycles
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Cycles, For Time:
3Rounds of Cindy
1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
10Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
1 round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Coaching Tips
Strategy
- 1Pace yourself through the Cindy rounds; consider breaking the Pull-Ups into 2-3 sets if needed.
- 2Maintain a steady speed on the Clean-and-Jerk, focusing on form rather than rushing the reps.
- 3Use a hook grip on the barbell during the Clean-and-Jerk to secure your grip.
- 4Transition quickly between movements but ensure you do not sacrifice form for speed.
- 5Stay engaged during the rest periods to keep your heart rate elevated.
Safety Considerations
Technical Focus
Monitor form on the Clean-and-Jerk to avoid shoulder and lower back injuries.
Recommended Warm-Up
- Row - 2 min easy
- Shoulder Stretch - 1 min
- Hip Opener - 1 min
- Wrist Stretch - 1 min
2 Rounds of:
2 rounds- 10 Air Squats
- 5 Push-Ups
- 3 Pull-Ups(Use bands if necessary.)
Scaling Options
Intermediate
Reduce Clean-and-Jerk weight by ~20%.
- 1
clean and jerk
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce Clean-and-Jerk weight by ~40%; replace Pull-Ups with Ring Rows.
- 1
clean and jerk
Weight: 80/55 lbs (36/25 kg)
- 2
pull ups
Ring Rows