What is Cindy in CrossFit? WOD

CrossFitters talk a lot about CrossFit, sometimes it feels like a different language. AMRAPs, EMOMs, WODs, Jerks… You’ve maybe heard about “Cindy” and you may be wondering what this is. But Cindy is not a person, it’s a workout. 

Everything you need to know about the Cindy CrossFit workout:

CINDY WOD – CrossFit Workout

Cindy is a perfect WOD for those who are just starting out in the world of Crossfit. It does not require exercises with technique and will serve to test your physical condition.

You have 20 minutes to do as many rounds as you can of 5 pull-ups, 10 push-ups, and 15 squats.

This is a wod that you can do in a gym as long as you have a pull-up bar. No equipment required, all bodyweight exercises.

Do all the exercises without rest and don’t pause between them, but don’t start like crazy or you won’t be able to do it anymore by minute 2.

Let’s go for Cindy!

WOD Cindy

• 20 min AMRAP (As many rounds as possible)
• 5 Pull ups
• 10 Push ups
• 15 Squats

Cindy Scores and Benchmarks – What is a good Cindy result?

Good score to beat for Cindy:

• Beginner: 11 – 12 rounds
• Average: 13 – 16 rounds
• Advanced: 17 – 23 rounds
• Elite 24 – 26 rounds
• Pro elite – more than 27 rounds

A «good» score will depend on your current fitness level. Elite CrossFit athletes can complete 25 rounds. The one and only time the workout made an appearance in the CrossFit Games in 2009, legendary athlete Chris Spealler crushed his opponents with 38 crazy fast rounds!

Intermediate CrossFit athletes can expect 15 to 20 rounds and beginners should aim for 10. If you’re new to CrossFit, focus on your form and pacing. Start the workout at about 70% and look at the clock after you’ve completed one round. Aim to finish every round that follows in about the same amount of time.

Whatever variation of Cindy you do, write your score. Then come back and try this benchmark WOD again in three months, you’ll be amazed by how much you’ve improved.

How to Try the Cindy CrossFit Workout

Before trying it hard, you need to figure out whether or not you can do the workout exactly as it’s written (in CrossFit, this is known as doing the workout «Rx»), or if you need to scale the movements down.

Can you perform a push-up? How about 11 in a row? Can you perform a pull-up? How about 7 in a row? If you answered «yes», you’ve got the necessary strength and skills to complete the workout as written. If not, no worries, there are a myriad of ways to make the workout work for you. You just need to scale the movements.

By now you should already know What is Cindy in CrossFit.

How to do Pull-ups – What is Cindy in CrossFit guide

If you have been in Crossfit for a long time and you have butterfly, surely you have already done this WOD and it will not cost you anything to do 5 pull-ups. To master the butterfly you have to have at least several pull-ups in a row with kipping.

It is about the legs helping your upper body to propel yourself towards the bar. It is a cyclical movement with the body. If you’re not ready yet, bet on kipping. The legs here will also help you push your trunk up. Throw your legs back, preferably together to gain momentum, when they come back forward, push yourself towards the bar.

How to do Push-ups – What is Cindy in CrossFit guide

First, knees out, try it even if you only get 3, there will be time to put your knees.

Place your arms outstretched on the floor in a plank position, with your hands slightly wider than shoulder height, and begin to lower yourself by bending your elbows. Do not forget to squeeze your abdomen well so as not to arch your back or you will hurt yourself and you will not be working at all.

How to do Squats – What is Cindy in CrossFit guide

Try to break the parallel with this exercise, it will help you improve flexibility. Place your feet with the balls facing out and hip-width apart.

Begin to lower keeping your back straight. The knees cannot be tucked in.

Never look down and lower as much as your flexibility allows.

what is Cindy in CrossFit?

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