Monday - 10/21/19
- Ellie
- Oct 19, 2019
- 2 min read
Today’s workout of the day (WOD) is a long one that utilizes your body weight only. Try to pace yourself so that you don’t burn out during the first half of the workout. It will also be our second benchmark workout this October. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. The Community Fitness Club will redo this workout in a few months, so please record your results! This particular WOD is known as “Cindy” and contains pull-ups, push-ups, and air squats. Why give a workout a girl’s name? Greg Glassman, inventor of CrossFit, once said that like a hurricane “anything that leaves you flat on your back, looking up to the sky wondering ‘what just happened to me?’ deserves a female’s name.”
“AMRAP” stands for “As Many Rounds or Reps As Possible.” The goal today is to get the most work done during the 20 minutes as you can. In this workout, you will perform 5 pull-ups, 10 push-ups, and 15 air squats each round.
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Cindy
Rx:
20 minute AMRAP:
5 pull-ups
10 push-ups
15 air squats
I like AMRAPs because they scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, in this WOD, 20 minutes might seem overwhelming to a beginner. Pick a time that you feel like you can do and feel free to take breaks as needed. You can always keep going if you’re still feeling strong at the end of the workout. A beginner will also need to scale the movements. Pick the pull-up, push-up, and air squat modifications that are right for you. A beginner’s version of today’s WOD might look like this:
Scaled 1:
16 minute AMRAP:
5 ring rows
10 wall push-ups
15 air squats to plyo box
If you want to workout for the full 20 minutes but can’t perform all the movement Rx, that is okay too. Scale the movements so that they are appropriate for you today. Another version of today’s WOD might look like this:
Scaled 2:
20 minute AMRAP:
5 jumping pull-ups
10 kneeling push-ups
15 air squats
Your score is the total number of reps you complete during the 20 minute workout. I would love for you to leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
I did 9 rounds + 14 reps, Rx. Push-ups were really my limiting factor. The pull-ups felt great though!
Ring rows are hard! I think I completed 7 rounds though.