Gym Closed: At home CrossFit Cindy

WARM-UP
1 set:
:30 High Knees in place or Single-Unders
10 ​Air Squats
​
1 set:
:30 High Knees in place or Single-Unders
10 Pushups

1 set:
:30 High Knees in place or Single-Unders
10 Pullups or Burpees

RX / INTERMEDIATE
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pullups (or Burpees)
10 Pushups
15 Air Squats

Men’s: 29+7 (Tate)
Women’s: 26+3 (Anonymous)

Compare to 10/13/17

BEGINNER
For time:
Complete as many rounds as you can in 10 min
5 Burpees
10 ​knee push-ups
15 Air Squats

Post-workout:
3 sets:
20 Situps
20 seated leg raise

Stimulus & Goals

• Classic CrossFit benchmark.
• Finish under 10:00. Advanced athletes pushing to finish sub 5:00.
• Repeat from August 17, 2022.
• Loading should allow athletes to perform at least 7-reps unbroken.

Strategy

• A couple of different factors can go into deciding which workout you are going to perform today: you can simply be to complete the opposite of what you did a few months ago, or perform the workout that scares you the most. You could also perform the same workout you completed a few months ago with the intent to hit a new personal record.
• In either workout, look to start with a huge unbroken set. See how long you can hang on to the bar without hitting failure. Once you feel like you need to put the bar down, move to singles to finish out the remaining reps in the workout. Go for broke!

Competition: 60 min

Warm up: 20 min
See Above

Workout 1: 30 min
Cindy

Stretching: 10 min
3 sets:
:30 reach, roll, and lift
20 Banded pull aparts