CrossFit Benchmark WOD
- 10 Rounds For Time
- 1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lb)
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Perform one clean-and-jerk followed by round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats) followed by 2 clean-and-jerks. Repeat, adding another clean-and-jerk each round.
About the wod
That famous final workout on Day 2 changed the CrossFit community forever: 30 reps of 155-lb. squat clean and jerks. With Spealler weighing only 135 lb. at the time, many thought victory would go to Olympic-lifting specialist Josh Everett. The title, however, went to Jason Khalipa, who came from nowhere and won the final workout by almost a minute.
During a recent cert at CrossFit San Diego, Khalipa obliterated a lunchtime workout, beating all the other trainers by about eight minutes. The workout was one clean and jerk (155 lb.) and a round Cindy, two clean and jerks and a round of Cindy, and so on for 10 rounds. The total numbers: 55 reps of 155-lb. clean and jerks (squat not required) plus 50 pull-ups, 100 push-ups and 150 squats.
Speal, of course, is a master of body-weight movements, and he’s also been doing more strength work in hopes of improving his weaknesses. When Speal showed up to try the workout six hours later, everyone knew he'd be fast in the Cindy rounds. But 55 reps at 155 lb. is a lot of work. How close could he get to Jason’s blazing time?" [Video]
"Modified Cindy" is a variant of the classic benchmark "Girl" WOD, "Cindy," which involves only pull-ups, push-ups and air squats.
See also: "Cindy XXX," "Row Cindy Row," "Hard Cindy," "Cindy Full of Grace."
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