This CrossFit workout is a great workout for beginners and advanced level individuals. It?s simple but very challenging. If you?re ready for a challenge, then give this workout a try.
Quick Navigation
What is CrossFit Cindy?
The Pull-Up
The Push-Up
The Squat
CrossFit Cindy Strategy
CrossFit Cindy S cores and Records
Are You Ready for CrossFit Cindy?
What is CrossFit Cindy?
Cindy is a benchmark workout that consist of 5 pull-ups, 10 push-ups and 15 squats for as many rounds possible (AMRAP) in 20 minutes. It may look easy on paper but it?s nothing but. It may have a female name but that doesn?t mean men cannot perform it. It?s a challenge for men and women. Oh and you can always add a weighted vest if this is too easy. (Actually all the benchmark WODS have a female name).
The movements themselves are great for beginners but can also be used by top elite athletes. Make sure to learn these movements first to prevent injury.
Take a look at the video below in order to perform the workout properly.
Table of Contents
The Pull-Up
The pull-up is a very simple exercise but in order to perform it correctly you need to follow a couple tips. Watch this video to learn more.
Table of Contents
The Push-Up
The push-up takes just as much core strength as upper body strength to perform correctly. Watch this video to learn more.
Table of Contents
The Squat
The squat is very complex as there are lots of movements going on. You have to have enough flexibility in your ankles, hips and back to perform correctly. Watch this video to learn more.
Table of Contents
CrossFit Cindy Strategy
Now you?re ready to take the challenge but before you start, take a look at these great tips from the web. Click on the links for more details.
WOD: CINDY | Core Strength Blog
?The pull-ups and push-ups can easily be modified depending on your fitness level. For beginners, a resistance band can be used over the bar to assist in the pull-up, or pull-ups can even be switched out for body weight rows using rings or a TRX. For the push-ups, they can be done on an incline instead of parallel to the floor, or they can be done on your knees?.
?A dead hang pull-up will make this work out much harder on your arms and back. Try kipping the pull-up to relieve strain?.
?When doing air squats, keep your back straight and get your glutes as low to the ground as possible?.
Tips From the Pros: How to Tackle Your Favorite CrossFit ?
On Cindy ?I love this combination of movements. Little interference from movement to movement, a rep scheme that allows you to keep moving, and a time duration that is challenging, but doable.
If I?m looking to set a PR in the workout I?ll use butterfly pull-ups. As I transition from the pull-ups to the push-ups, I drop from the bar like you would for a burpee. During the push-ups I focus on keeping my triceps pressed firmly into my lats to give my chest and arms a little bit of a break. Finally, I?ll pop up to a standing position and move through the squats at a moderately fast pace.
Because this workout is 20 minutes, knowing how long you can sustain a consistent pace per round is helpful. I try to keep to 38 seconds per round, which will get you just under 32 rounds total. Most people have the hardest time maintaining pace and form with the push-ups, which become a time sucker when you reach critical volume. I recommend playing with different hand widths and elbow positions to see where you can last the longest before fatiguing. Lastly, during the last two or three minutes, go for broke!?
Annie Thorisdottir 4x CrossFit Games Competitor, 2011 & 2012 Fittest Woman on Earth Twitter: @IcelandAnnie Instagram: @anniethorisdottir
Table of Contents
CrossFit Cindy Scores and Records
What is a great score for Cindy? I have found 35 rounds for women and 39 rounds for men so far. Since this workout is always being performed, the records might change. When you break it down, these scores are really impressive. If you are thinking there is no way I can do that, that?s okay. Just do what you can and as you get into better shape your scores will increase. It just takes time and hard work.
Athlete Rankings: Cindy ? 2009 CrossFit Games
Cindy ? Leader Board ? Main Site ? beyond the whiteboard
Table of Contents
Are You Ready for CrossFit Cindy?
Now you know how to perform Cindy and know what scores you need to get, it?s time to take the challenge. Look over the strategies and tips and get started. Remember, you don?t have to break any records your first out, just take it slow and enjoy the experience.
If you are looking for more challenging workouts check out Kettlebell CrossFit Workouts.?
Please share your results in the comment box and let me know how you did.
Table of Contents
