Warmup:
Grab box and spot on rig
3 Rounds:
20 Jumping Jacks
5 Push Up to Downward Dog
5 Air Squats w/2 sec pause
5 Kip Swings on rig
5 Box Step ups/jumps
Then…
Pigeon pose on box – 30 sec per side
WOD:
0:00-8:00
5 Rounds of “Strict Cindy”*
30 Box Jumps (24″/20″)
8:00-16:00
4 Rounds of “Strict Cindy”
40 Toe2Bars
16:00-24:00
3 Rounds of “Strict Cindy”
30 Burpee Box Jump Overs (24″/20″)
*1 Round of “Strict Cindy” =
5 Strict Pull Ups
10 Hand Release Push Ups
15 Air Squats
In the rounds of “Strict Cindy”, although you want to go as fast as possible, don’t let speed turn your strict pull ups into kipping pull ups, and don’t let your hand-release push ups turn into your body snaking up and down. Keep the body in a tight, rigid position in those two moves. With the Air Squats, make sure you get full depth at the bottom and fully locked out the hips and knees at the top.
Scaling Options:
Strict Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
Push Ups -> off knees
Box height -> 20/16 -> as needed
T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups
Vide courtesy of NotKrisRoe. Demo of the Buddha Pull Up. This is a good alternative if ring rows are too easy, but strict pull ups are too hard.
