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CrossFit 4740 – CrossFit
Warm-up (No Measure)
General Body Loosen Up:
Leg Swings (all directions x 10)
Body Twists x 10 each way
Iron Cross x 10 (lying on back)
Hip Circles x 5 each way
Arm Circles x 10 forwards/ 10 backwards
With an empty barbell:
10 x Clean Grip Deadlifts with Pause @ bottom position
5 x Clean Pulls (shoulders only)
5 x Muscle Cleans
5 x Pause Front Squats
5 x High Hang Power Cleans (from pocket)
5 x Hang Power Cleans (above knee)
5 x Power Cleans
Metcon (AMRAP – Reps)
6 x AMRAP 2 mins:
2 rounds of “Cindy”
Max rep Power Cleans @ 62.5/42.5kg
Rest 1 minute between rounds
Ideally, you should be getting about 30 sec on the barbell each round
Scale your Cindy rounds or movements to allow for this
Score is the total power cleans you accumulate across the 6 rounds
Scaling Options:
Cindy: Scale to 12 Squats/ 8 Pushups/ 4 Pull-ups or 9 Squats/ 6 Pushups/ 3 Pull-ups, scale pull-ups to jumping pull-ups or ring rows, scale pushups to knee push-ups if needed, reduce to 1 round of Cindy
Power Clean: reduce weight
2 x Power Cleans + 1 x Push Jerk (EMOM x 10min)
2 x Power Cleans + 1 x Push Jerk