Pull ups Strength/Skill: press 5-5-5 WOD WOD DB behind the head tricep extensions 3 sets of 10, Wod 10 KB Russian swings 70/53 400 m run 5 rounds, Warm up 5 min jump rope, 100 sit ups WOD 1 min rest 10 lunges w/KB Push ups 100 pull ups 15 GHD sit ups 100 m run Focus mostly on movement prep, opening up the shoulders, chest, triceps, quads, and glutes. 10 Med ball cleans JT You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. 50 ring push ups, 40 pull ups, 30 burpees, 40 pull ups, 50 ring push ups Dont run across the gym to do exercises. Strength and Skill: bench press 5-5-5-5-5 Strength and Skill: press 3-3-3-3-3 40 Double unders. 20 lunges W/ DB 35/25 5-5-5 Here are some basic examples to get your lists started. 15 med ball cleans *keep rings 3-6 inches off the ground* 35 KB swings 53/35 10 ring dips 10 BB presses 3 rounds, Warm up 2010 Jan;24(1):140-8. 3 min max deloaded pushups When this gets easier, add another round and still try to keep it within 5 minutes. Besides being an original CrossFit benchmark, Cindy is also a great workout to practice for the hero WOD Murph. Push ups, Warm up: 5 minute jump rope 20 one arm DB hang power snatch(10 each hand)35/25lb 10 burpees Ring rows, Wod 25 reverse lunges w/ball For time, Warm up Before each CrossFit workout, a thorough warm-up is vital. 10 power cleans 3 rounds Strength and Skill: Back squat 1-1-1-1-1 5 push press 135/95 2 min jumping jacks, Wod By the end of five minutes, you should be breathing steadily (not gasping) and have an idea of what a comfortable pace is for you. 5 rds for time 25 lateral jumps over the bar 200 m sprint 42 box steps 24/20 The gym is open during class hours or open gym. 10 squats If this is too hard, opt for a band. Question: Coach, I feel like Im not getting all the nutrition I need. It may seem opposite, but high intensity workouts can often be exactly what you need to break through training plateaus, especially if youre trying to break a specific time PR. 5 sets Str-push jerk 10 med ball cleans Murph Workout Tips 3 min AMRAP 400 m Sprint But youll need to pay special attention to your thoracic spine, shoulders, and wrists. WOD 5 rounds for time, Wod 2 min max push ups 200m run 10 power cleans 95/65 50 m heel touches 3 min AMRAP The goal is to push yourself harder than you previously thought you could. Burpee box jumps 10 one arm DB power snatch-L 5 rounds not for time(athlete choices weight), Cool down 10 reps SDHP 53/35 Not for time 5 front squats 5 bent over rows 115/75 3 pull ups Again, if youre struggling with your pull-ups or you cant seem to break a PR, go back to basics. 21-15-9-5 1000m run, Warm up: 5 min roll Double unders and push ups, Str: press 5-3-1 Both incorporate the squat and/or press. Thats alright. 2 rds, 10 clean and jerks 10 burpees 800m run 10 squat cleans 155/105 15 min AMRAP of Man Makers, WU- 500 m row, 50 lunges 800 m run & bent over Row 5-5-5-5-5. For time, Warm up Tabata 20 lunges Wod WOD Medball cleans 20/14 20 ring push ups WOD 3 min flutter kicks, Wod Floor or bench press Your warm-up is a very personal endeavor since you can (and should) use it to iron out any weaknesses or imbalances you have in your training. 20 min cut off, Warm up: 5 min rolling "Cindy" Workout, CrossFit Benchmark "Girl" WOD | WODwell 30 ring dips Which joints will be under the most amount of strain during your workout? 10 one arm DB OverHeadSquat-R WOD - is a workout (also called a metcon or a crossfit WOD). You must first win in your mind before you can win on the battlefield., ConfidenceI believed in myself and the training that you have beenproviding me. 5 bar facing burpees Now youre saying Im supposed to exercise before I exercise? Check out Athletic Muscles blog for more WOD guides, equipment reviews, and benchmark workout strategy guides. For time. WOD 10 bent over row For time, Wod 12 pull ups We love and support you! Strength/Skill: back squat Follow along and get. 15 Dive bomber push ups 10 floor/bench press 135/95 Wod -50 shoulders2 overhead 65/45 2 min max push ups 21 know swings 5 Ways You Butcher Your Push-Ups, Work 1-on-1 2 rounds for time. The closer you are to your gear, the easier it is to make sure you keep your time low and your PRs up. 2 min flutter kicks 10 min AMRAP, Warm up 2 min max flutter kicks. If you havent done Cindy before (or recently), do a test round of the workout about five minutes before 3-2-1 go. E2MOM But you may be doing WODs on your own or you may just want to extend the warm-up prescribed during your class. 25 min cut off 10 presses 45/65 The community was friendly and the workouts were challenging. Strength and Skill: Back Squat 1-1-1-1-1RM 5 min foam roll 400 m run They are not substitutes for consulting a qualified medical professional. KB swings WOD WOD The Five | Ma Box de Cross | Ma Box de Cross 11 eight count flutter kicks Pull ups, Bench 5-5-3 (3-3-3) Answer: Yes; check out the SEALgrinderPT Membership. 04.12.19 Annie Meets Cindy Tangletown CrossFit 21-15-9 50 back hand touches from plank 100 med Ball cleans 50 sledgehammer swings, Wod If you choose to use a band, find one that supports your weight, but makes the lowering challenging. 5 front squats(from ground) 155/105 Cool Down: stretch, 5 min roll Take a blank piece of paper and make 4 boxes on it. 100 burpee pull ups 20 one rt arm dumbbell snatches Use Cindy as a way to mentally and physically prepare for Memorial day each year. 30 squats The needs of Olympic athletes and our grandparents differ by degree not kind. Wod- 21-15-09 Pull ups 10 Deadlifts 245/175. 9 of each 8 of each 20m resistance sprints What mobility or strength shortcomings do you have that need to be addressed? 3 min jump rope Because of this, Cindy is also notorious for being a WOD where people skimp on movement standards. strength/skill- bent over row, floor or bench press- 5 reps each, 5 rds, TABATA- KB swings, goblet squat,kb russian twist, burpees, bar bell lunges (front rack) 95/65, pull ups, 10 hang power cleans 95/65, 20 paralette bar jumps, 25 push ups- 4 rds for time, Strength: front squats 5-5-5-5 10 sec hold, WOD: 5 box jumps, 10 lunges w/ dumb bell 35/25, 15 sit ups- 10 rds, WOD 100 double unders, 30 turkish get ups, 100 double unders, Strength: 10-10-10-10 back squats 10 sec holds, WOD: Cindy- 05 pull ups, 10 push ups, 15 squats, WOD- 20 squats db 35/25, 20 lunges db, 20 one arm snatches db- AMRAP 12 minutes, WOD- 3 minutes max burpees, 1 minute rest, TABATA This: pull ups, push ups, sit ups, squats, EMOM (every minute on the minute) 5 minutes: 3 deadlifts @75% 1RM, 1 minute rest, Then EMOM 5 minutes: 5 bent over row 75% of body weight, 2 minute rest, wod- 50 double unders, 30 push ups, 15 push press 95/65- 3rds, http://www.crossfitmagnolia.com/2015-competition/. 15 DB curls, 5 sets, WOD 30 ring rows 20 push ups CrossFit is largely about expanding your work capacity, and that doesnt only happen during your workout itself. Str-deadlift 3-3-3-3 100 m of bear crawl 5 min jump rope 5 min AMRAP 5 min of jump rope 10 min AMRAP Cool down: DB lateral shoulder raises. WOD 10-9-8-7-6-5-4-3-2-1 Getting physically warm before your warm-up has been shown to improve your force production and strength during your training session. Cool Down: stretch, Warm up: 5 min roll, 3 min row, 3 min jump rope 800 m run Str- press 5-5-3(3-3-3) Between times you do Cindy, vary your training routine to add in different ways to work the muscle groups required for Cindy. 5 sets of max weight 20 PVC overhead lunges Wod 75 double unders 5 presses 95/75 10 Lunges w/ KB in rack position same side Arm bar stretches(each side), Wod To ensure that you keep performing at the top of your game despite fatigue, maintaining your form is key. 50 Mountain climbers Str-power cleans 5-5-5 20 super mans(back extensions), Wod Strength and Skill: Dead lift 5-5-5-5-5 10 deadlifts 225/135 AMRAP 20min 5 Pull-Ups 10 Push-Ups 15 Air Squats 5-5-3(5-5-5)-Max reps at 40%, Wod 53/35 Strength and skill: power snatch 1-1-1-1-1 - Chris H. SEALgrinderPT 2022SEALGRINDERPT l, LLC 10977 Luna Point rd Tallahassee, Fl 32312 404-906-0726 cell | brad@sealgrinderpt.com, Supplements SEALgrinderPT recommends and uses, Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. 10 ring push ups 10 front squats 155/105 200 m run 25 double unders 50 pull ups 15 Hang power snatch 115/75 25 push ups Strength and Skill: floor press 5-5-5-5-5 It uses three basic bodyweight exercises pull-ups, push-ups, and squats and tons of transitions to separate those who are just fit from those who are fit and smart about how they approach the WOD. Lock your hips and knees out at the top of each rep, especially the final rep before jumping back on the pull-up bar. 2 shoulder 2 overhead 135/95 (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) 25 min cut off Band tricep pull downs 3 set of 15 4 rds for time 100 calf raises, Str-floor or bench press 1-1-1-1-1rep max, Wod Str-Backsquat, 10 weighted lunges 95/65 bar in front rack position, Warm up- 5 min roll 100 squats Not for time and athlete can break up as they see fit 30 bent over rows @135/95 3 rounds for time, Wod Please be safe out there on those wet roads. and roll, Warm up: 500m row, 50 sit ups, 50 back extensions, 15 med ball cleans 2 min rest Strength/Skill: squat (5-5-3) 5-3-1 800m run Wod Tabata 9 min AMRAP(for 9 years of NHB), Christmas Schedule:closed Monday, Tuesday only, Wod 5 rds not for time, WOD Cool down: stretch and roll, Warm up: 800m run, 20 pic deadlifts, 20 pic good mornings WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT "Cindy" 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT squats However, you don't do it just once. 10-1 10 Wall Plank-to-Supports Cheers! Cindy WOD: CrossFit Benchmark Guide and Strategy - Athletic Muscle If your lower back is sagging, find ways to improve your core strength. 5 rounds for time, Wod 10 DB lateral shoulder raises In all likelihood, the bottleneck in this workout is going to be push-ups. 20 bent over rows 45/65 Terry takes on the variation of the classic WOD Cindy, "Cindy's Cousin", as part of the Rokman Adapt & Overcome Challenge Series. There is a standard scheme for alternating loads of different types of training: 1st day - M, 2nd day - GW, 3d day - MG, 4th day rest, 5th day - G, 6th day- WM, 7th day - GWM, 8th day rest, 9th day - W, 10th day - MG, 11th day - WMG, 12th day - rest. 100 double unders Str-bench press 5-5-3(5-5-5) 5 rounds, Warm up Cool down: stretch shoulders!! 30 pull ups Youll want to pick movements where youll press overhead, squat, and hold weight in a front rack position. Believe it or not, people skimp on squats more than youd expect on this workout. 5 Hang Power Clean @ workout weight 1000 m run 10 leg raises 20 DB power snatches L-35/25 4 rds, WOD And bench 5-5-3 (5-5-5), WOD Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. Cool down. 10 bar bell curls 200 ft lunges 30 front squats 95/65 25 min cut off, WU: 800m run, 30 push ups, 50 sit ups 2 min flutter kicks, Wod Str-Deadlift 5-5-5 100 push ups Know swings 53/35 7 push press Do your push-ups and squats near the pull-up bar. For time: 50 kb swings So let us know down in the comments whether these Cindy WOD exercises work for you, or if you have any variations to these that youd like to suggest, let us know, wed love to hear from you. Thrusters 95/65 Wod 15 med ball cleans 1000 m row Wod 25 SDHP w/53/35 KB 10 dive bomber push ups, Wod For time, Wod 25 sit ups 30 squats WOD 'Annie meets Cindy' 50 DUs 50 abmat sit ups 1 round of Cindy- go strict pull ups for an extra challenge 40 DUs 40 abmat sit ups 2 rounds of Cindy 30 DUs 30 abmat sit ups 3 rounds of Cindy 20 DUs 20 abmat sit ups 4 rounds of Cindy 10 DUs 10 abmat sit ups 5 rounds of Cindy **time cap 30:00** Ci . Even if you can do strict pull-ups, factor in Australian pull-ups at lower and lower angles. 76 kb swings 9 Hang Power Cleans, 155/105 lbs WOD Work technique 5 hang cleans Str/ deadlift 5/5/3/5/5 Question: I just ripped a callus on my hands doing pull ups what is the best way to repair my hands? 100 pull ups Wod In general, a great CrossFit workout can be broken into 4 components: A post shared by Stacie Tovar (@stacietovar) on Dec 2, 2017 at 7:49am PST. 63 KB swings 53/35 10 floor presses 115/75 Ring rows Cool Down: 100 sit ups, stretch, Warm up: 5 minute foam roller, 50 jumping jacks, 50 lunges 20 squats 25 PVC good mornings 25 squats 20 DB curls 800 m run Do not allow monotone work and maximally alternate exercises and modalities. 50 pull ups Cindy WOD | CrossFit | Ma Box de Cross 2 min max barbell curls 75/55 warm up for cindy wodscanavenger portable wireless bluetooth barcode scanner warm up for cindy wod 10 each way KB around the worlds, Wod 20 kb around the worlds, Str-Shoulder Press You may also consider typing this up and laminating it for your gym bag. 12 min AMRAP, Wod Elezibeth 200 Meter Run or Bike/Erg 10 deadlifts 135/95 25 push ups 5 min of jump rope Wod 10 Floor press 15 push ups They get 7 or 8 rounds, then gas out and finish with a score of only 17 to 20 rounds. This is the Cindy WOD. CrossFit is a registered trademark of CrossFit, Inc. Dont be afraid to start breathing fairly heavily during your warm-up. 10 down dogs and cobra stretches, Warm up 5 sets of 10, Warm Up: 5 min jump rope, 10 barbell thrusters Str-bench press 5-5-3(3-3-3), Wod 400 m walking lunge for time 5 floor press 155/105, Warm up 4 burpees From that point on, your goal is to sustain that pace. Starting at Zero, so at 3.2.1 go you knock out your first 5 burpees then go into your swings. For example, start overhead squats and snatches with an empty barbell, a PVC pipe, or even a resistance band ramp up the weight from there. E2MOM, Wod 3 min rest Cool down- 50 back extensions. This focus will serve you very well when youre entering the so-called pain cave in the middle of a tough workout. 3 rounds WOD 10 dB curls 3 rounds for time. 20 squat cleans 115/75 10 floor presses 95/65 You can use the pumice stone to lightly trim off the excess hard skin that can tear during a hard workout. 30 sit ups 20 min amrap 50 KB swings (Russian) 53/35 Str- squat clean 1-1-1-1-1 The Cindy WOD comprises three primary workouts done in quick circuits 5 Pull-ups, 10 Push-ups, and 15 air squats. WOD 5 min foam For time 10 toes to bar 1 min mountain climbers, Wod Try bracing your core, and get your body to be firm and lateral, your spine shouldnt be curled nor should your hip jut out upwards. 3 deadlifts @ 60% I0 Turkish get ups 10 power cleans 100 calf raises, Wod Youll be putting your body (and mind) through the gamut of heavy barbell training, intense bodyweight exercises, and a wide array of conditioning moves, ranging from box jumps and air bike sprints to sled drags and trail runs with weighted vests. Wod 5 min of rage ball 5 burpee pull ups WOD 6 Knee Push Ups 100m bear crawl, Warm up: 400 m run, 20 lunges 2 sec hold at the bottom, Warm up: 500m row, 20 Pvt good mornings, 20 pvc deadlifts, WOD 75 double unders, WOD 2 rounds Str-press 3-3-3 10 wall balls You can achieve this through plyometric training. 6 PU,8-8,10-10..Ext cindy wod - Crossfit Mentana Bench CrossFit isnt easy. 10 clean and jerks 135/95 3 rounds, Warm up: 5 min roll, 3 min row , 3 min jump rope, Wod- 200 walking lunge w/med ball 20/15, Warm up 3 min of max push ups 10 ring rows 1200 m run Whether youre competitive or use CrossFit to stay healthy, warming up helps you reach your fitness goals. However, you have to be extremely mindful of the correct posture as otherwise, you might spend more energy for little returns. Skill/Str-: Squat Clean FGB VisualizationI told myself the day I got my week of workouts that no matter what when I get Cindy I will knock this one out of the park, I was tired of feeling as if I did not have enough so I prepared my mind for the battle that was going to take place during the week. Cool down: stretch, Warm up: 5 minute foam roller