Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Post rounds completed to comments.
Compare to 190527.
Scaling:
Deconditioned 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.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Comments on 210321
100 Comments
CFWUx2 5-5-5 of Cindy sub for pus-dips-sqts
24r
Timer 50s/r
1st time at CP, concentrated on push-up form
11 2/3 rounds
(push-ups were the limiting factor)
Did it Rx at home.
18X15
Strict pull-ups
14 rounds + 9 reps
17 Rounds
22 rds
Wow that's impressive!! Strict, kip, butterfly pullups?? Mix?
16 rounds plus 10 reps rx’d. Cant complain with 2 rounds more than the one I did just after I turned 40! Pull-ups unbroken with upper body focused gymnastic kip. Pushups broken 6/4 until the last few rounds which were 5/3/2, and the last complete round was broken 3/3/2/2. Broke most rounds of squats into 3 quick sets of 5. Cardio and pushups equally limiting as always.
42/69”/177lbs.
18 rds plus 15 Rx’d
Just one rep shy of you!
Rx 22 rounds even
M/35/6'/178#
20+15
(18 reps shy of PR; everything felt good with the exception of the push-ups.)
Rx goal:
21 + 18
Actual:
22 + 6
1/2 Cindy
With vest 10kg
11 rounds + 5pull ups
M/44/83kg
17 + 7 rx’d and pr.
190527 was 13 + 4 (edit: which I performed 04/26/2020)
20 rounds + 2 pull ups.
a PR for me in 5 attempts over past 7 years.
Banded PU otherwise Rx
11+11
15 rounds even
Male, 49 y/o
13+15 reps
rx
pr
18+5+10+1. Decent score for me especially after heavy squats yesterday. PR is 22 many years ago...
26 y/o
160lbs
Rx: 26 rounds + 5 pull ups
PR by 5 rounds
RX, 22+7
22RD + 15 Reps
M/55/6’1”/180
”Cindy”
Rx: 23 rounds + 3 pullups
15 rounds + 2 pull-ups.
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
__________________
201030
Score;- 20 Rounds Rx'd
_______________
210322
Score;- 22 Rounds + 14 Reps Rx'd
12 + 1 pull up
M/25/5'8"/155lb
CrossFit AFK
22 - Rx
Rx’d with C2B Pull-ups
26 rounds + 9 push-ups
Purple Banded chins after round 5
56 YOM 5’6” 210.2
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
10 Rounds + 5 chins
305 reps
20 + 3 Rx
Better than 17 rounds last time
M/30s/225lb
27 rounds + 10 reps
1 rep PR.
M/43/5’8”/165
Banded pull ups
Box push ups
Air squats
11rds+5 pull ups
15+13 Rx
Today: 18 + -/-/-
10/30/20: 15 + 5/-/-
02/18/20: 16+5/10/3
(0:46,0:50,0:58,1:02,1:04,1:10,1:13,1:08,1:18, 1:20,1:12,1:14,1:20,1:00,1:15,1:08,1:06,0:52)
21 rounds
18+5 — all strict pull ups.
beats my previous Strict Cindy score of 17+11.
Strangely, it also destroys my best Cindy with kipping pull ups score of 16+27.
20 + 11 reps
"Chest-to-bar Cindy"
As rx’d, 21 rounds + 5 push-ups (PR).
PR by 1+ round. This hurt pretty good – rounds took 45-50 seconds, was able to get 11 by 10 minutes. From there, pretty much just paced it EMOM. All rounds pull-ups unbroken, which was a huge win for me. Most rounds of push-ups also unbroken. Mini-breaks in some rounds at 7. Squats unbroken but not particularly fast.
48m/5'10"/185
RX - 21 rounds + 10 reps
18 rounds +5 pull-ups RX M 53 190# 5'11" for some reason it just went really easy beat my previous best by two rounds. Some days you are the whooper some days you are the whoopee.
RX:
19 rounds + 1 pull-up
42 / 6’0 / 195
5 rounds of the beginner plus 3 pull ups.
19 + 4 pull-ups. Should be able to get 20 next time.
10 rounds 👍😅
I do this workout once a month but I do ring pull-ups. On my 75th birthday last year my son and granddaughter joined me and we completed 75 pull ups, 150 push ups and 225 squats
Scv and full force alumni!
10 Rounds flat. Thought I was hot sh!t by doing it in a weight vest but dropped it only after 2 rounds. Totally messed up my pacing. I'll do better next time. Just getting back into it
M 29/6'3"/280lb
I felt nauseous the whole way through. Could be a mixture of dehydration & breathing hay dust for 3 hours while cleaning 🧹 out the barn. Spring Cleaning!
Cindy RX
Strict PU
14 Rounds + 3 SPU
maintained a round every min 30 sec.
got an extra round + 3 SPU on the last set. Emptied the tank! Almost didn’t workout since I did a ton of barn work today. Was exhausted!
12 rounds Rx
Three out my back yesterday before attempting 21.2.
Just a check the box day today. Did 10 rounds of Cindy in 11:45. Hope to be able to attempt 21.2 tomorrow before the deadline.
Warm up your hamstrings really well before doing 21.2
Good luck. It sucked in 2017 and it still sucks today
Did a modified version:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull-ups
10 kneeling push-ups
15 squats
SCORE: 13 (19':57'')
--
Graduated to jumping pull-ups instead of horizontal rows. Standard: chin above bar, controlled descent.
Kept kneeling push-ups to maintain good flow and ROM throughout. All unbroken except set 11 of push-ups.
Feeling good at the end, did 2 more rounds for good measure.
1h30 hilly bike ride in the morning.
19 rounds complete with kipping chest-to-bar PU
m/52/5'11"/200#
27 rounds
Rx’d: 31 rds + 12 reps (PR)
Wow - great work!
Thanks!
14 rounds, 1 pull-up RX. Not a PR, but man I’m pretty pleased with the result. 15-20lb overweight and just coming back to regular fitness.
15 rounds + 5 RX (w/ strict pullups)
Just took it easy and aimed for perfect reps, felt great
10 rounds with Cindy
22+1 (with strict pull-ups)
12 + 5
green banded pull-ups on monster
should have pushed much harder..
17 rounds + 10 reps
931 Rx
31 rounds and 1 pull up
Male 51yo 181cm 78Kg
21 Rx'd 1 more before! Proud
25 rds+3 pull-ups (PR)
190412: 22 rds+7 push-ups
21 rounds, Rz
23 rounds
PR by more than a full round
22 rounds + 4 strict pull-up
11 Rds +5
blue band and kipping pull-ups
21 even
32:36 with a 20lb vest, with a mile run to start and a mile run to finish.....
I did 6 rounds. I thought it was good. Then I saw y'alls comments. LOL
That is good! Keep at it
18 Rds + 1 pull-up
🤦🏻♀️ (18Rds + 2 pull-ups is my PR)
That always sucks!!! 🤣
That would make a great “Life is Crap 💩” t-shirt!
😂
21
37/M/6’1”/200
23+13. I’ll take it after 21.2 yesterday.
20 plus 15, strict pulls/rotator cuff injury, 65 years old
🤯 I’m so not fit! 🤣🙌🏽
Mad Respect Sir!
18+8reps
pish-ups got me, had to break at 6 after 13 rounds.
22rds + 15
Pull-ups felt ugly and not my PB but not too far off. I'll take it after the beating my knees and back took over the last couple of days.
RX:21R+18.(Unbroken)
https://youtu.be/zFWMLs3hFGg
Strict Pull-ups: 18 rounds + 5 reps
Compare to: 17 + 3
16 rounds
21 rounds + 10 reps
M/28/6’1”/200lbs
Pregnancy Scaling
“Cindy”
AMRAP 20’
5 Seated Ring Row
10 Knee Push Ups / Box knee push ups
15 Air Squats / Box Air Squats
Rest 1’ after each round
Half Cindy: 14 rounds
Rx: 14+20
25 rounds feeling like a beast
As you should! Nice work.
Awesome! That is beastly!
13 rounds
15+4 Rx
Strict
Champions Club Scaling Notes
RANT
Nothing to rant about.
WHAT ABOUT THE MOVEMENTS
Pull-up - pulling, overhead, skill (core-to-extremity/global flexion/extension)
Push-up - pushing, midrange, stamina
Squat - squatting, speed
MAIN DECISION
Do I want stamina to be a limiting factor (probably with push-ups)?
TECHNIQUE SCALE
Same format, sub either just kipping or partial-ROM kipping pull-up to practice rhythm
CONSISTENCY SCALE
Strict pull-ups, no-slop push-ups, feet stay still on squats
INTENSITY SCALE
Cut push-ups down to a number you won't have to break until late in the workout
MY STUFF
Did 10 minutes early in the day then 10 minutes later in the day.
GENERAL FEAR LEVEL: 8