20 jumping sqauts 15 ring rows The Cindy WOD is one of the CrossFit Girl WODs. 100 sit ups 3 rds 25 min cut off, Str: back squat 5-3-1 ), Wod 8 burpees 10 squats 5 overhead squats 135/95 75 power snatches for time Power Cleans 135/95 15 GHD sit ups For time, 10-9-8-7-6-5-4-3-2-1 40 ring dips 4 rounds, Wod 20 squats This workout has priority over time. 10 ring rows 2 min of max pull ups Burpees, Cool down: 100 flutter kicks 15 push press 95/65 Pick and choose from each list until youve created a warm-up that meets the specific demands of that days workout. WOD If you cant do pull-ups, sub ring rows or jumping pull-ups. You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. Wod A warm-up is meant to elevate your body temperature while preparing your muscles, nervous system, and mind for your workout. 10 burpees 400m run 50-40-30-20-10 50 double unders -25 pull ups Depending on how complex your workout is, you may have up to 5 different exercises for movement prep. Regular push-ups here. 21-18-15-12-09-06-03 Again, if youre struggling with your pull-ups or you cant seem to break a PR, go back to basics. 21 kb swings 53/35 5 toes to bar I help college athletes maximize their 4-year sports window and succeed after graduation. This doesnt mean you cant walk or jog for your warm-up CrossFit does, after all, feature a lot of running (Murph, anyone?). 30 Clean and jerks (135/95) Skill/Str-: Squat Clean Answer: Yes; check out the SEALgrinderPT Membership. 30 squats 20 pvc deadlifts, Wod 15 min AMRAP 4 Rounds. 10-9-8-7-6-5-4-3-2-1, Warm up: 200ft lunges, 100ft broad jump, 100ft bear crawl, WOD: 800m run, 50 sit-ups, 50 back extensions- 3 rds, Warm up 20 pull ups 10 bar bell curls 10 bar bell curls 45/65 WOD * If youre going to perform an upper body-focused WOD, pedal only with your arms for the last minute or two of your aerobic warm-up. 5-5-3(5-5-5)-Max reps at 40%, Str- Bench press 15 band tricep pull downs x 3 sets, Warm up: 200 m Run, 10 jumping lunges, 2 rds 25 sit ups If you choose to use a band, find one that supports your weight, but makes the lowering challenging. Warm up All are welcome to attend a double under workshop on Saturday, 12/13/14 @ 9am. Cool down- 10 reverse burpees, Warm up: 5 min jump rope, 25 push-ups 5 rds not for time 30 bent over rows @135/95 venrock portfolio. (Every time you have to stop do 5 burpees) 10 floor presses 135/95 Str/Skill: bench press 10 Hang power cleans 115/75 5 rds for time 20 Turkish get ups 53/35 5 min jump rope 5 min jump rope WOD 7 hang power clean 115/75 CA License # A-588676-HAZ / DIR Contractor Registration #1000009744 Wod 50 ft broad jumps, Wod Recovery days are when you do work, but you do it at a much lower intensitywalks, yoga, easy swimming. 10 DB curls 800 m run 15 sit ups 20 squats (40%)-(50%)-(60%)-(75%)-(85%)-(95%) Strength and Skill: press 3-3-3-3 Sit ups -high knees Skimp on your mobility training at your own risk. Str 5 min jump rope 2010 Jan;24(1):140-8. 10 pull ups Burpee pull ups, Wod JT 400 m run The workout is done just like the song. Cool down 15 med ball sit ups 20 push press 95/65 15 PVC OHS, snatch balance, power snatch, good mornings, Wod Ring dips 3 front squats 155/105 1-1-1-1-1-1 Whether youre getting ready for Murph or just want to hit a CrossFit classic, this guide will help you get a great score on the Cindy WOD. While movement prep will increase ROM, the primary goal is different. Squats 20 jumping squats 40 box jumps I stopped for a breath and told myself I wouldnt settle for 17 I wanted that 18. 2 min max sit ups Save my name, email, and website in this browser for the next time I comment. Front squats 95/65 12 pull-ups 30 mountain climbers, Wod 50 air squats 1000m row 10 burpees box jumps, 200m farmers carry Tabata row 8 rounds https://www.mensfitness.com/training/5-things-muscle-activation-technique-mat-training-can-do-your-body, https://www.muscleandfitness.com/workouts/workout-tips/bulletproof-your-body-ultimate-warmup?page=2, CrossFit Warm Up Ideas and Routines to Prep for Training, A post shared by Kari Pearce (@karipearcecrossfit), Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds), A post shared by Stacie Tovar (@stacietovar), Best Curved Treadmills for a CrossFit Endurance Training program, Top 6 Best Plyometric Boxes For Your Workouts, How to get started, and a simple tool for always writing a good warm-up, Squat- PVC pipe overhead squats, air squats, Hinge- kettlebell deadlifts, kettlebell swings, Deadlift- glutes, hamstrings, hips, ankles, Oly Lifting- hips, shoulders, ankles, glutes, Overhead Press/Bench Press- shoulders, pectorals, triceps, biceps. 5 rounds for time, E3MOM: 5 rds: 5 push press 115/75, 20m bear crawl, WOD 5 sets of 10, Warm Up: 5 min jump rope, 10 barbell thrusters It's free to use! Str/Skill: deadlift For example, if WOD has heavy cleans do the 15 . This is where skills training comes in handy. WOD 200 m run 20 shoulder to overhead DB 35/25 And dont scale squats unless absolutely necessary. 10 bent over rows It is a real threat. Cool down: stretch and roll, WOD 20 burpees 20 double unders 50 back extensions(supermans), Wod 25 push ups 15 med ball sit ups 20/14 80 push ups 1000 m row Wod 50 box steps Str-deadlift 5-5-5-5-5 20 squat cleans 95/65 100 ring row Cool down 20 pvc good mornings Str: press(5-5-3)5-5-5 5 rds of Shoulder to overhead In that case, each class should contain a warm-up component. Cool down: stretch and roll, Warm up: 5 min jump rope WOD 10 min AMRAP, 10 presses 45/65 We are not a medical resource. Open Gym at 8:00am. 20 front squats 75/45 push ups 9 push jerks, Warm up Deadlifts 135/95 Wod In the mobility section, categorize it by the common movements you find in CrossFit. 40 kb swings Even if you're proficient with the Cindy workout, slowing down and going back to basics will help you make sure your form is correct and push through any plateaus. 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod 200 m run 1000m row 50 med ball cleans, Bench press 5-3-1 10 Snatch 115/75 800 m run Thanks Mike and CrossFit Steamboat for allowing me to WOD with you this week. 400 m waking lung w/DB 25/35 3 rounds for time, Warm up WOD J Strength Cond Res. Add in some push-ups and bodyweight squats as appropriate. 20-15-10-5 If you find your score for Cindy isnt improving like you want, that can indicate holes in your training you need to fill. Cool down: stretch and roll, Warmup: 800m run 100 med Ball cleans 3min rest 5 burpee Not for time, WOD 2 Med ball cleans 20/14, Wod 30 push ups 241 burpees 20 push ups 3 rds for time, Murph 20 PVC good mornings 10 weighted calf raises 50 floor presses 135/95 Cool down: DB lateral shoulder raises. Cool down Cool down: stretch and roll, Warm up: 3rds Cindy Incorporating a warm-up that challenges you will help crank that work capacity up a few more notches. 20 SDHP For time, Warm up Str- Bench Press 5-3-1 Strength and Skill: press 5-5-5-5-5 WOD 10 bent over rows(5sets) 3 rounds for time, Wod 200 m run 21/ 18/15/13/11/9/7/3/1 50 double unders. Wod Wod 20 min amrap . 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. Or at least, a warm-up will help you perform better which, in turn, will probably be something you love. A thorough warm-up is comprised of different components that will get your body ready for general physical activity while also getting specifically prepped for the exercises ahead. 40 pull ups Our program delivers a fitness that is, by design, broad, general, and inclusive. 6 Ring Row The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. WOD 20 bent over rows 45/65 3 min of thrusters 115/75 1 min rest 10 ring dips 5rds, WOD 2 min rest 5ea Kneeling Shoulder Taps For each round you want to beat the previous rounds tally. -5-10 Hang Muscle Clean -5-10 Strict Press ""Cindy"" Specific Warm-Up 1x: -3 Strict Pull Ups or 6 Ring Row -6 Knee Push Ups -9 Air Squat -3 Kipping Pull Up or 3 Jumping Pull Up . Cool down: stretch and roll, Warmup: 400m run, 30 push ups, 40 sit-ups 21-15-9 (complete as many reps as possible in the remaining time) WOD Wod Strength and Skill: weighted pull ups, 5 sets Strength and Skill: Back Squat 1-1-1-1-1RM Not allowing for recovery and active rest days can also lead to injury and over-training. You record your results each time you do it, so you can measure your progress. 100 push ups Push ups Str/Skill: deadlifts 3-3-3 Air Lunges, 25 squats w/ db 35/25, 25 lunges w/db, 200m run w/ db: 3 rds for time, 50 ring push ups, 50 hang power cleans 95/65, 100 sit ups, 100 push ups: for time, Helen plus some: 400m run, 21 kb swings, 12 pull ups: 20 minute AMRAP, 20 wall balls, 25 double unders, 5 rds for time, strength and skill: front squat 5-5-5-5 (5 sec hold at the bottom of each rep), For Time: 200m walking lunges, 800m run, 75 med ball cleans 20/15, strength and skill: power clean 1-1-1-1-1-1, 75 double unders, 12 power cleans 155/105:2 rds for time, strength and skill: split jerk 1-1-1-1-1-1, 5 shoulder to overhead 135/95, 10 pull ups, 15 sit ups: 5 round for time, strength and skill- back squat 5-5-5-5 (5 sec holds at the bottom of each rep), For Time: 50 box jumps, 400m run, 75 kb swings 53/35, 400m run, 100 squats. 5 over the bar burpees Str-bench press 5-5-3(5-5-5), Wod You are, quite literally, physically raising your temperature. 150 air squats, Warm up Str- deadlift 1-1-1-1-1 15 reps x 3 sets, pullups, ring ring push ups, bench/floor press, bent over row, 150 squats, 800m run, 150 squats- for time, grace- 30 clean and jerks 135/95- for time, 3 min wall sit, 800m run, 50 box jumps, 400m backwards run, 50 ring push ups, 800m run, 50 wall balls, 400m run, Warm up: 3 min rowing, 400 m run, 30 push ups, 50 sit upsStrength and Skill: Squat Clean 3-3-3-1-1-1, Warm up- 500 m row, 20 pvc pass throughs, 20 pvc OHS Strength and Skill: press 3-3-3-3-3 Weighted calf raises, Wod 3 min max floor press 95/65 To maximize your opportunity to get stronger, more muscular, and better conditioned with each workout, here is the best CrossFit warm-up as well as how to customize it to suit your needs. Wod How do you score the "Cindy" workout? Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Google+ (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Reddit (Opens in new window), Sunny Health and Fitness Indoor Cycling Bike Reviews and Guide, Starting Strength Routine A Complete Workout Guide, HCG Diet Plan For Weight Loss Phases Explained, The Science Of Getting Ripped Fast UPDATED 2019, Guide For Getting Healthy & Fit In 2019 If You Dont Have Much Time, Nordictrack GX 4.7 Review UPDATED 2018 Nordictrack Recumbent Cycles, Weslo Cardiostride 4.0 Review Weslo Manual Treadmill UPDATED 2017, Giordano Libero 2.0 Review Mens Road Bikes Review 2017. Cool down: stretch and roll, Warmup: 3 min jump rope, 3 min mountain climbers 50 sit ups, Wod 200 m run 5 pull ups Cool down: stretch, Warm up: 5 minute foam roll, death by ten meters 50-40-30-20-10 25 shoulder 2 over head 95/65 -50 burpees 5 rounds. 3 deadlifts @ 60% 15 burpees 21-18-15-12-9-6-3 Keep in mind that your ideal pace is not just how fast you can do a round, but a reasonable number you can sustain for all 20 minutes. Tabata 4 rds: broad jumps, burpees, squats 10 bent over row Warm up with air squats, Australian pull-ups and incline push-ups. 5 front squats 135/95 Dont be afraid to start breathing fairly heavily during your warm-up. WOD Cool Down: stretch, Warmup JT 9 of each 50 reps Sumo deadlift high pull 53/35 Pull ups 10 DB lateral shoulder raises 5 min roll GHD back extensions Cool Down: stretch, Warm up: 5 minute foam roller, 3 min jump rope, 3 min Row - 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. (40%)-(50%)-(60%)-(75%)-(85%)-(95%) 20 Turkish get ups 53/35 But that doesnt mean you can skip the warm-up if the weather is balmy. 25 push press 65/45 15 min AMRAP, WOD WOD 5 min roll 10 min cut off, Str-front squat 5-5-5(5-3-1) 200 m Farmers carry 5 min foam roll 100 back squats 45 lb bar, warm up: 5min foam rol, 400m run. WOD 10 lunges holding KB over head left hand Strength/Skill: press 5-5-5 10 DB rows 6 Push Jerks, 155/105 lbsStimulus: 10 push presses 65/45 waugh's model of a developing world city; does lowe's rent stump grinders 5 rds for time Man makers, 5 min roll Adapt your body to such loads smoothly and do not try to set a record on the very first day of meeting with CrossFit. Str- press 3-3-3-3 Cool down: stretch, roll legs, Warm up 10 Turkish get ups, 10 arm bar stretches. 3 rounds for time 2 rounds for time, Cool down Cool Down: stretch, Warm up: 5 minute foam roller Answer: We like the W.O.D. Push-ups, WOD The Cindy WOD Strategy 1. 50 med ball sit ups Wod Leg stretch, Warm up- WOD Question: Where can I learn more about CrossFit? 10 one arm DB power snatch-R 2 min rest 100 KB swings 53/35 25 push ups 21-15-09-15-21 10 burpees box jumps 24/20 10 jumping pull ups 10 pull ups 21-15-9 reps for time of: Tabata 20 pull ups At round 16 my mind started to trick me and make me believe that I could slack with only4 min left and I would be happy with 17 rounds. STEAMBOAT STRENGTH AND CONDITIONING - All Rights Reserved. Lunges with DB 35/25 15 min AMRAP, Wod When this gets easier, add another round and still try to keep it within 5 minutes. -Burpees Wod In all likelihood, by the time you reach that last set of thrusters, your upper body will already be blasted by muscle-ups, handstand push-ups, or both. Str- Back squat 5-5-3(5-3-1) While beginners should keep to the basics of these exercises, the pros can increase the difficulty by wearing weighted vests to add resistance, or they can use an incline for the push-ups to boost up the difficulty and any number of other means can be applied to perform these activities with varying degrees of difficulty. Flutter kicks 3 pull ups 75 KB swings 53/35 Workout. 35 KB swings 53/35 Then Push ups 4 rounds, Warm up 100 double unders 10 Burpee box jumps WOD 1 mile run for time 10 lunges w/ kb in rack position 20 squats 5 Lunges w/KB in Rack position 4 rounds, Warm up Row for Calories 15 DB thrusters 35/25 For time, Str- Press 5-5-5 Str-Deadlift Glance at the clock before you start a new round during the first five minutes. You can really speed up your air squats as many athletes slow down here. There are three transitions between each round, meaning if you take extra seconds to transition between them you will add six extra seconds to each round. WOD If you cant do 10 unbroken push-ups, start with 5 and do 10 sets. 30 ring rows AMRAP 10 min 10 shoulder 2 overhead 135/95 6 rds for time, Warm up 1000m row, 15 pvc good mornings, 15 pvc deadlifts, WOD 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. If you do not have access to dumbells, grab anything with weight (Even if you will use both hands) and pull to chest in a bent position. 20 med ball sit ups 15 sit ups 50 one arm DB hang power snatch 50 double-unders. 1 min rest 60 double unders 3 rounds, Warm up: 5 min roll, 3 min row , 3 min jump rope, Wod- This may seem like a lot at first, but a great warm-up can happen in 15 minutes or less. WOD 3 rds and roll, Warm up: 500m row, 50 sit ups, 50 back extensions, 15 med ball cleans 3 box jumps 30 sit ups, Wod Wod- 3 rounds 6 DB curls 200 m farmers carry 50-40-30-20-10 For time, Warm up Wod 10 wall balls 5 min jump rope, 2 min flutter kicks, Wod 15 min cut off 10 DB triceps extensions EMOM 10 min 5 thrusters Bend your elbows so that your body can move up by a few inches and then hold the position for about a second, letting the tension build up, before releasing and letting yourself down, and then repeat. Cool Down: stretch and roll 10-9-8-7-6-5-4-3-2-1 If your lower back is sagging, find ways to improve your core strength. 50 ring rows Push ups, Wod 2 rounds, Wod You may also consider typing this up and laminating it for your gym bag. 4 front squats 2 rds, 10 clean and jerks WOD WOD 10 goblin squats KB swings 200 m run, 100ft lunges, 2 rounds 50 sledgehammer swings, Wod With hundreds of thousands of registered participants "The Open" is the world's largest participatory sporting event. AMRAP 10 min 10 pull ups 3 rounds for time. Cool down: stretch shoulders!! 6 Push Ups or 6 Knee Push Ups If the EMOM training says 10 minutes, it means that you will need to repeat the task 10 times. This means opting for full-body cardio machines like the rower and air bike. Double unders Strength and Skill: split Jerk 1-1-1-1-1 Cool down For time, Cool down 25 med ball cleans 15 push ups 1000 m run If you are having trouble with pull-ups then perform as jumping pull-ups or with a band. If youve ever injured your wrist or ankle, you know how much even a minor tweak can nag or decrease performance. 5-5-3(3-3-3) Max reps @50%, Wod 10 min AMRAP Tabata flutter kicks 8 rounds, Wod 12 sit ups 10 KB cleans 53/35(1 arm)right 20 lunges 10 DB shoulder raises 15 power cleans 95 Its easy over time to forget this. Str- weighted pull ups Not for time 2 rds, WOD 10 power cleans 30 sit ups Question: Do you have a good list of all of the CrossFit bodyweight workouts? 55 Sit ups This is the Cindy WOD. Wod 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. (Each arm) 10 deadlifts 135/95 The pull-push-squat flow is a proven combination for testing fitness and endurance, so dont change the order of exercises, either. 5 cleans 95/ 65 Work on this drill to improve your sets of 10 unbroken push-ups. For time, WU: 5 min jump rope, 10 Turkish get ups 800 m run Fran 1000 m run Jackie The goal is simple. 150 air squats, WOD 5 min foam roll 15 DB shoulder raises Neglecting mobility exercises can easily become the difference between crushing a new PR (personal record) and staying stuck in the rut of a plateau. 25 push ups 10-10-10 Then 30 sit ups 10 min AMRAP, Warm up 75 double unders The altitude was a killer and I can see how I could benefit from spending more time in Steamboat (any excuse). 10 pull ups The Best CrossFit Warmups Generator Warmup Get sweating before your WOD: Complete a 5 minute AMRAP of: 5 Pull Ups 10 Push Ups 5 Burpees 10 Box Jumps Try another WOD! 9 Air Squat Know Your Round Pace 2. Strength: bench 3-3-3 10 shoulder to overhead WOD - is a workout (also called a metcon or a crossfit WOD). 25 push presses DB 100 sit ups Happy Birthday America, Warm up: 400m run, 10 pull ups, 20 push-ups, 30 squats, Strength: back squat 5-5-3 (5-5-5) 2 min rest The closer you are to your gear, the easier it is to make sure you keep your time low and your PRs up. 25 push ups 3 rds, Bench press 5-5-5 Then max KB swings for 3 min. Ring dips 10 deadlifts 135/95 - Modality. Background: "Open 23.3" is the 3rd of 3 workouts of the 2023 CrossFit Games Open, the first stage of the 2023 CrossFit Games season. Strength and Skill: back squat 3-3-3 20 ring push ups If you have never done Cindy before and just starting CrossFit, do this: Perform 5 rounds of Cindy and try to stay within 5 minutes (1 minute per round). 15 shoulder to over head 95/65 WOD Lower yourself as slowly as you can. 2 min mountain climber,2 min flutter kicks,2 min jumping jacks. 20 push ups 15 Dive bomber push ups Elezibeth For time. 15 foot Rope climb, 10 ascents 10 toes to bar WOD All workouts are tested for uniqueness when adding. WOD 20 bent over rows 45/65 WOD 5 rounds of Cindy Str- press 3 min jumping jacks 3 min max hand release push ups(record reps) Wod 2 min of max ring push ups Str- deadlift 5-3-1 200 m run As I jumped into round 13 I began to really focus on my breathing, slowing my breathing down and calming the monkey mind and really adding to the focus of the present. These will likely take into account your personal weaknesses in the gym for example, you might have poor shoulder mobility that needs addressing daily.