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1-1-1-1, then 2×1
– perform 3-4 warm up sets, building in weight
– working sets should begin around 70%-80% of your 1RM
– build over all four singles
– the fourth set should be a heavy but not maximal single, leaving one rep in the tank
– Drop 10% for the backoff singles.
Easy scaling for “Cindy” is to simply reduce the reps in 5ths, so that athletes who can perform the movements but will have reduced intensity due to muscular fatigue are less impacted by it. For example, the workout can be reduced to 4 Pullups + 8 Pushups + 12 Squats, 3-6-9, even 2-4-6. Deconditioned athletes who may be left debilitatingly sore by this volume should scale the duration.
Pullup: Athlete should be able to complete each round in no more than two sets with short breaks. Scale repetitions accordingly. Scale movement to jumping pullup. Make sure athletes performing jumping pullup know to jump and quickly drop, not slowly lower themselves.
Pushup: Athlete should be able to complete each round in no more than three sets with short breaks. Scale repetitions accordingly. This will be the most important movement to scale in order to maintain intensity.
Squat: Athlete should be able to perform each round in no more than two sets with short break. Scale repetitions accordingly. Athletes who have trouble acheiving good depth and posture may add a very light counterbalance held in the Goblet position.