"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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