Tread Water
I Scream, You Scream
December 9, 2020HarDTop Masters
December 11, 2020CrossFit Rome – CrossFit
Tread Water (Time)
2k Row
300 Single Unders Rx+ 150 Double Unders
10 Rounds of Cindy
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
## DESCRIPTION
* “Tread Water” is a repeat workout last completed on 10.5.18
* The longer workout is centered around cardio and bodyweight movements
* We can expect this piece to take between 20-30 minutes
## CINDY
* Choose variations for the upper body movements that allow for:
* Pull-ups to be completed unbroken
* Push-ups to be completed within 2 sets
## DOUBLE UNDERS
* Choose a rep number or variation that allows you to clear this station in 2:30 or less
## ROW
* If you’re short on rowers:
* Stagger athletes by 10 minutes
Tread Water (Run) (Time)
For Time:
1 Mile Run
300 Single Unders (Rx+ 150 Double Unders)
10 Rounds of “Cindy”
**1 Round of “Cindy” **
5 Pull-Ups
10 Push-ups
15 Air Squats
After Party
# AFTER PARTY
## Gymnastics Stamina
For Time:
9-6-3-6-9:
Burpee Box Jump Overs (30″”/24″”)
Bar Muscle-ups
Warm-up
# HOME GYM OPTION
For Time:
1 Mile Run
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
## Run Warmup
2 Minute Easy Run
## Jump Rope / Bodyweight Warmup
30 Seconds Single Unders (Low Jump)
30 Seconds Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)
30 Seconds Single Unders (High Jump)
30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
30 Seconds Double Taps [Video](https://youtu.be/rvb3aw-019Q)
30 Seconds Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
30 Seconds Double Under Practice
30 Seconds Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
# PRACTICE ROUND #
## 1 Round
100 Meter Run
10 Double Unders
3 Pull-ups
6 Push-ups
9 Air Squats
