Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Post round and reps to the comments.
Compare to 240214.
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of motion in the pursuit of more reps and rounds. Be sure to perform quality, full range of motion repetitions. Newer athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.
Scaling:
Reduce the overall duration of the workout.
To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform them from your knees. For the air squats, reduce the range of motion and squat to a target.
In case of injury or limitation, for the pull-ups, perform a foot-assisted pull-up or ring row. For the push-ups, perform the reps with your hands on a 30-inch box. For the air squats, consider reverse lunges or low box step-ups.
Intermediate option:
Same as Rx’d.
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring rows
6 push-ups with hands on a 30-inch box
9 air squats
Coaching cues:
When you are performing the air squats, think about gripping the floor with your toes and screwing your feet into the floor.
Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row
The Cindy Workout
Find a gym near you:
View the CrossFit map