CINDY
As many rounds as possible (AMRAP) in 20 minutes of :
5 pull-ups
10 push-ups
15 air squats.
Introduction:
CrossFit’s “The Girls” workouts are well-known benchmarks designed to test your fitness and track your progress over time. “Cindy” is one such workout, renowned for its simplicity and effectiveness, making it perfect for those with a basic knowledge of CrossFit training who are looking to push their limits.
The Workout
The “Cindy” workout consists of:
- As many rounds as possible (AMRAP) in 20 minutes of:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Equipment
To complete the “Cindy” workout, you’ll need the following equipment:
- Pull-up Bar
- Grips
- Chalk (optional, for grip on the pull-up bar)
See our Equipment subside for more tools, tips and inspiration!
Movements:
The “CINDY” workout involves the following movements:
Preparation
Warming up before tackling “Cindy” is essential to prevent injury and optimize your performance. Follow this warm-up routine to get ready:
General Warm-Up (10-15 minutes)
Start with a general warm-up to elevate your heart rate and loosen your muscles:
- Light Cardio (5 minutes): Choose an activity such as jogging, jumping rope, or rowing to get your blood flowing.
- Dynamic Stretches (5-10 minutes): Perform movements like arm circles, leg swings, and torso twists to enhance mobility. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that target the muscles and movements involved in “Cindy”:
Pull-Up Preparation
Shoulder Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back and shoulder muscles.
- Follow with 2 sets of 10 Hollow Holds to engage your core and improve body control.
Progressions
- Practice 2-3 sets of Band-Assisted Pull-ups or Jumping Pull-ups if you’re still working on achieving strict pull-ups. These variations help build the necessary strength and technique.
Push-Up Preparation
Wrist and Shoulder Mobility
- Spend 2-3 minutes on wrist stretches and shoulder mobility exercises, such as wrist circles and shoulder dislocates with a resistance band or PVC pipe.
Push-Up Technique
- Perform 2-3 sets of 5-10 modified push-ups (e.g., knee push-ups or incline push-ups) to ensure proper form and warm up the muscles involved.
Air Squat Preparation
Lower Body Mobility
- Spend 2-3 minutes on hip and ankle mobility exercises, such as deep squats and ankle circles. This will help you achieve the proper squat depth and maintain balance during the squats.
Air Squat Technique
- Perform 2-3 sets of 10 air squats to work on form and ensure your muscles are ready for the workout. Focus on maintaining an upright torso, active knees, and proper depth.
Final Warm-Up Set
Before starting the workout, complete a rehearsal set to ensure you’re ready:
- Mini Round of “Cindy”
- Perform 1-2 rounds of 3 pull-ups, 6 push-ups, and 9 air squats at a moderate pace. This will help you get a feel for the workout and make any necessary adjustments to your form or scaling options.
Conclusion:
The “Cindy” workout is a fantastic test of endurance, strength, and mental toughness, offering a straightforward yet challenging format that’s perfect for both beginners and intermediates. By following a comprehensive warm-up routine and focusing on proper form, you can tackle “Cindy” with confidence and maximize your performance. Remember, the goal is to complete as many rounds as possible within the 20-minute time frame, so pace yourself, stay consistent, and most importantly, enjoy the challenge. Happy training!
