“Cindy”

"Cindy" is a renowned CrossFit AMRAP (As Many Rounds As Possible) workout designed to test your endurance and pacing strategy. This 20-minute workout consists of a continuous cycle of pull-ups, push-ups, and air squats, challenging different muscle groups and movement patterns. The goal is to complete as many rounds as possible within the time cap, pushing your limits while maintaining a steady pace.

Rx Version:

  • Duration: 20 minutes AMRAP

  • Cycle Through:

    • 5 Pull-Ups

    • 10 Push-Ups

    • 15 Air Squats

Scaled Version:

  • 5 Ring Rows

  • 10 Incline Box/Bench Push-Ups

  • 15 Air Squats

Time Cap & Scoring

  • Time Cap: 20 minutes

  • Score: Total number of completed rounds and additional reps within the time cap.

Performance Goals

  • Beginner: 10-12 Rounds

  • Intermediate: 13-17 Rounds

  • Advanced: 18-22 Rounds

  • Elite: 23+ Rounds

Strategy & Pacing

  • Start Steady: Begin at a comfortable pace to avoid early burnout.

  • Consistent Rounds: Aim to maintain a consistent time for each round. Adjust as needed.

  • Relax During Squats: Use air squats as a period of active recovery, relaxing your upper body.

  • Final Push: Increase intensity in the last 3 minutes to maximize your score.

Coach’s Tips on Execution

  • Pace Wisely: This WOD is a marathon, not a sprint. Maintain 80-85% of your max pace.

  • Focus on Form: Full range of motion is crucial for pull-ups and push-ups. Scale as needed to achieve this.

  • Breathe and Move: Sync your breathing with your movements for better efficiency.

  • Listen to Your Body: If a movement feels overly strenuous, consider scaling options to maintain intensity without sacrificing form or safety.

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sySTM Fitness WOD: 2.28.24