warm up for cindy wod

Str- Cool Down: stretch, 100 sit ups or 50 GHD, Warm up: 5 minute foam roller, 800m run WOD Just a reminder that we are resuming a normal schedule beginning tomorrow, 09/05/2017. 10 down dogs and cobra stretches, Warm up For time, Warm up WOD 3 min mountain climbers For time, Wod Which joints will be under the most amount of strain during your workout? 3 rds for time, 400m run Strength and Skill: WOD WOD, 10 push ups Even if you can do strict pull-ups, factor in Australian pull-ups at lower and lower angles. Str-back squat 5-3-1 3 min max push ups, Warm up: 5 min row, 3 min jumping jacks, 2 min mountain climbers 21-15-9 reps for time of: Workout. 10 pull up AMRAP, Back squat 5-5-5 40/50/60% 200m run Wod Squats, Wod This is something pro athletes do from time to time as it helps them make sure their form is correct. Such workouts are also called task-prioritized. 40 box jumps 3 min rest 30 double unders 3 front squats 155/105 If you get a score of 20 rounds, you did 600 reps in 20 minutes. 10 pull ups 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. 10 ring dips 50 flutter kicks. (1). Follow along and get. 5 rounds for time, Cool down: 10-10-10 DB lateral shoulder raises, Str-back squat 5-5-5 FGB Str- press 1-1-1-1 Warm up with air squats, Australian pull-ups and incline push-ups. 5-5-3- 5-3-1 2 min max sit ups If you want to show up and execute at the highest level you can, youve just got to warm up. 21-15-9-5 Thrusters 95/65 For time. For time, Warm up 20 push ups Strength and Skill: bench press 5-5-3-5-5-5 Box 4666, Ventura, CA 93007 Request a Quote: taurus 1911 45 acp extended magazine CSDA Santa Barbara County Chapter's General Contractor of the Year 2014! 20 sit ups *GHD for RX+ athletes, Warm up 6 box jumps 5 Med ball cleans 25 squats 10 power cleans 135/95 Dont forget to include smaller joints like ankles and wrists. Toes-to-bars Push ups Strength: press 553(555) It is a real threat. Start with a simple 3 round couplet of 2 movements with 10-15 reps of each exercise. 2 min max flutter kicks 2 min max shoulder to overhead 75/55 Not for time, WOD 3 rds @ 65/45 Str-back squats 1-1-1-1-1 (2) Especially if youre performing ramp-up sets properly, you stand to boost your force output during big lifts, which can help you heft heavier weights more efficiently. AMRAP 20 min, Wod When doing jumping pull-ups, do not let your body just drop down as that can injure your arms and shoulders. 20 push ups 2 min jumping jacks, Wod 6 burpees Wod 5-5-3(5-5-5)-Max reps at 40%, Str- Back Squat Tabata sit ups 1 box jump 24/20 5 Bent over rows 115/75 6 Push Ups or 6 Knee Push Ups High knees Showing up to the gym is hard enough for me. Handstand push ups 100 air squats 5 min of jump rope 25 sit ups Lower yourself as slowly as you can. 200 m run Know swings 53/35 For time 10 min AMRAP, Warm up Strength: back squats 553(555) Warmup Bouldern(Hannah) und Seilspringen(Thorsten), kleine Standard Circuit. Cool down: stretch and roll, Warm up: 5 min jump rope, 2 min plank, 30 lunges 20 PVC Front squats 100 double unders 20 double unders Leg stretch, Warm up- Handstand push ups Tabata flutter kicks 8 rounds, Wod 10 floor presses 95/65 5 rds for time 10 KB swings 53/35 800m run Strength and Skill: power clean 3-3-1-1-1 You should wear hand grips for the pull-ups on this workout to save your hands. 10 squat cleans 155/105 However, modern crossfit has already moved away from this scheme of compilation of training programs, many boxes have their own program, own training schedule, only the principles of diversity of training and the availability of all types of workload in the training program are general. 40 m of 5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%), Wod 5-10 Hang Muscle Clean Heres why you should warm-up before your CrossFit workouts. 9 thrusters 100 push ups 10 wall balls 50 back hand touches from plank 10 dB press Cool Down: stretch, Warm Up: 100ft lunges, 25 squats, 15 burpees - 10 min AMRAP WOD 50 double unders. 2 min max barbell curls 75/55 241 burpees 1 min rest 10 ring push ups 2 min planks 80 push ups 20 kb twists WOD The closer you are to your gear, the easier it is to make sure you keep your time low and your PRs up. Row Crossfit is a system (philosophy) of a general physical training of anybody, aimed at the uniform development of all physical qualities (strength, endurance, coordination, power). 50 squats 100 calve raises, Warm up 200 m sprint 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. Wod 15 DB shoulder raises 12 min, Wod 80 ring rows 0:00 - Intro0:08 - Warm Up1:56 - Mobility3:07 - \"Time After Time\"WARM-UP1 Minute EachActive Samson + Air SquatShoulder TapsLateral SquatsPush-up to Down DogWall SquatsHollow HoldMOBILITYBanded 3-Way Shoulder: 30 Seconds Each Position \u0026 SideBanded Hamstring Stretch: 1 Minute Each SideTime After TimeAMRAP 5:5 Strict Pull-ups10 Push-ups15 Air SquatsRest 1 MinuteAMRAP 5:5 Pull-ups10 Push-ups15 Air SquatsRest 1 MinuteAMRAP 5:5 Chest to Bar Pull-ups10 Push-ups15 Air SquatsCool Down10-15 Minutes of Stretching \u0026 RollingRecommended Targets:LatsChestQuadsGlutes Str- deadlifts 5-5-5-5 10 rounds for time, Warm up 2 min flutter kicks 4 burpees Wittman 5 rounds, Wod 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. A solid warm-up gives you time to shake off the rest of your day and sync into fitness attack mode. Wod WOD Think about it this way. 10 jumping pull ups Wod (Keep going up by 10 each round with a 10 min cut off), Warm up My muscles ached my mind was trying to play tricks on me but I repeated Push em out to myself all the way to end. Strength/Skill: press 5-5-5 40 pull ups 3 rounds, Wod 10-10-10 9 push jerks 95/65 200m farmers carry 53/35 50 superman(back extensions) 100 ring push ups 5 Hang cleans 155/105 Tabata 4 rds: broad jumps, burpees, squats 10 hang power cleans GHD back extensions Wod 2- floor press 55 then bent over row 55 not for time. 20 hang power cleans 135/95 20 ring rows(5 sets), 50 weighted box steps 53/35 20/16 10 toes to bar Push ups WOD 3 rounds for time 21-15-09-15-21 Dead hand pull ups, Warm up For time. 10 kb swings 10 thrusters 115/75 20 double unders 35 KB swings 53/35 30 air squats 200 m sprint Because CrossFit WODs are meant to be physically unpredictable, it can be very grounding to add a consistent style of warm-up. Floor press 15 squats Cool Down: stretch, A WebSalesGroup.com Design | All Rights Reserved, 3 sets of max push ups with plate on back, Str-back squat 5-5-5(5 second holds at the bottom of each rep), Str- weighted planks 1-1-1-1-1 (max effort each set), Strength and Skill: Back Squats 10-10-53RM, Warm Up: 5 min roll, Arm bar stretch, 20 PVC good mornings, Strength and Skill: Weighted Dips 5 rounds, Not for time(Make sure the have at least 35 min to complete, Strength and Skill: Push Press 3-3-3-1-1-1, Warm up: 100ft of lunges, 100 ft of broad jumps, Warm up: 200 m row and shoulder mobility( go right into strength, might take some time), Death by KB swings ( record weight and rounds), Warm up: 3 min row, 3 min mountain climbers, Warm up: 100 double unders, 10 Turkish get ups, Warm up: 200m farmers carry, 100 ft broad jump, Warm up: 5 min row, 3 min plank, 2 min mountain climber, Warm up: 200 m run, 4 Turkish get ups. 5 min jump rope 3rds for time 20 PVC good mornings 100 pull ups It is also necessary for the normal functioning of this site. 100 push ups 1-1-1-1-1 3 min of max sit ups Murph Workout Tips 1 mile run 400 m waking lung w/DB 25/35 Wod 15 ring rows 10 knees to elbows Use This Workout To Prep For Murph Warming Up For Cindy Cindy WOD Movement Standards Pull-ups Push-Ups Squats The Cindy WOD Scaled Cindy WOD-Wrapping Up What is The Cindy WOD? Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight. 10 ring push ups 10-10-10-10-10(50% of 1RM or 3/4%body weight) for all 5 sets, Wod 400 m run This is a great book to throw in your backpack for that long weekend road trip or when you will be without gear. 5 Ways You Butcher Your Push-Ups, Work 1-on-1 Bear crawl, Wod Wod (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) 75 squats 21-15-9-5 4 box jumps Cindy, 1 of 6 original CrossFit girls workouts, is the quintessential functional fitness workout. 200 m run Wod 3 rounds for time 55 KB swings (Russian) 53/35 The moves youll do to activate your muscles will largely be bodyweight exercises that have big mobility payoffs. Le WOD The Five. 100 lunges DB lunges 35/25 Strength: deadlift (5-5-3)(5-3-1) Not for time and athlete can break up as they see fit 25 push ups -800 m run 100 sit ups WOD 100 pull ups 10 presses 45/65 12 pull-ups WOD Goblet squats 5 toes to bar 2 min rest 50 ft broad jumps, Wod The needs of Olympic athletes and our grandparents differ by degree not kind. 5 min foam roll, 800 m run, 20 burpees 15 sit ups 20 DB power snatches L-35/25 10-10-10-10-10 200m lunges WOD Cool Down: 3x 10 DB lateral shoulder raises then stretch, Warm up: 200 m farmer carry, 25 PVC good mornings and deadlifts, Strength and Skill: deadlift 5-5-3-5-5-5 1 min rest Mike + Ronnie were welcoming, inclusive and clearly very knowledgable. (40%)-(50%)-(60%)-(75%)-(85%)-(95%) 5 min max pull ups 10 barbell curls 15 min AMRAP, Wod 20 knees 2 elbow Strength and Skill: thruster 10-5-3-3-1 rep max 10 min AMRAP, Cool down 21-15-9-5 10-9-8-7-6-5-4-3-2-1 8 ring dips Wod . 20 min AMRAP 20 double unders Theyll also activate your lats and traps to get you ready for action. Typically this is a 20 min AMRAP with Pull ups. 100 flutter kicks Use The First 5 Minutes To Feel Out Cindy 3. 20 push ups To perform this correctly you need to first stand with your feet apart, toes pointed out and arms loose by your sides. For example, if you take an average of one minute, youll get a score of approximately 20 rounds. WOD 20 double unders Strength: press 553 531 10 bent over rows 3 min rest Cool Down: stretch, Warm up: 5 minute foam roller Ring dips 20 kb around the worlds, Str-Shoulder Press The Cindy WOD comprises three primary workouts done in quick circuits 5 Pull-ups, 10 Push-ups, and 15 air squats. 3 sets of body weight back squats. 40 Double unders. Below each box, list as many movements as you can think of for each section. 10 deadlifts 313/225 10 one arm DB OverHeadSquat-L WOD 20m resistance sprints This means well use about 10-15 minutes as our estimated time frame for a good warm up. Wod J Strength Cond Res. 21 KB swings 53/35 200 m farmers carry CHIPPER is a crossfit complex in which there are no rounds! For time, WU: 5 min jump rope, 10 Turkish get ups Cool down- 50 back extensions. Str- deadlift 3-3-3 Le but est de terminer le WOD le plus rapidement possible. Not for time, Warmup: 5 min row At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app. 30 bent over rows @135/95 WOD Home; About; Program; FAQ; Registration; Sponsorship; Contact; Home; About; Program; FAQ; Registration; Sponsorship . 1000m run, Warm up: 5 min roll 10 burpees Starting at Zero, so at 3.2.1 go you knock out your first 5 burpees then go into your swings. Excellent box with excellent people. warm up for cindy wodscanavenger portable wireless bluetooth barcode scanner warm up for cindy wod -100(50 each arm)One arm DB snatches 35/25 But youll need to pay special attention to your thoracic spine, shoulders, and wrists. KB mason twist, Warm up Cool down: stretch and roll, Warm up: 5 min jump rope 5 over the bar burpees 50 reps Sumo deadlift high pull 53/35 5 power cleans 155/105 1 min rest WOD 15 burpees Str-bench press 5-5-3(3-3-3), Wod Cool down: DB lateral shoulder raises. 400 m walking lunge for time Str- Back squat 3-3-3 20 PVC deadlift 15 min AMRAP, Wod 50 double unders 3. Cool down: stretch and roll, Warmup: 3 min jump rope, 3 min mountain climbers Consider using the Word Bank Warm Up template in this article. 25 shoulder to overhead Close in meaning to "WOD" is a workout of the day, a complex, a task. 10 goblin squats I help college athletes maximize their 4-year sports window and succeed after graduation. 20 Turkish get ups 53/35 deload 5-5-5 5 push press 135/95 Regular push-ups here. Good luck! 20 calf raises 200m run 1 min rest In the case of "Cindy," we might substitute push-ups for kettlebell swings or hollow rocks. 200 m run 10 ring dips Wod 3 clean and jerks 135/95 EMOM About 45 minutes of that is for lifting and the WOD. 10 burpees Back squat 185/115 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. This is a long, slow, grinding workout, so dont do a ton of cardio. 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 7 box jumps 1000 m run Arm bar stretches(each side), Wod Strength and Skill: 5-5-5 back squat 100 calf raises, Wod 10 bent over rows 5 rounds for time 5 rounds for time, Wod 200 burpees for time, Cool down These are extremely dynamic exercises, and require a lot of flexibility of movements. But what needs to happen during that 15-minute window to classify your warm up as good or great? EMOM 10 min 3 min AMRAP Tricep pull down with band Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Now, its time to give you actionable advice to help you get started. 200 m farmers carry, 20 KB around the worlds, Str-back squat 5 push press 115/75 400 m run, 10 pull up, 20 push ups, 30 squats, Wod Cool down: stretch and roll, Warmup: 800m These are done to exercise the chest muscles and pump up your chest. In CrossFit, you may find yourself doing most of your WODs in the context of a class led by a coach. 25 ring rows 10 lunges with bar in front rack 95/65 warm up for cindy wod. Str/Skill: deadlifts 3-3-3 6 Knee Push Ups 30 double unders 20 one lt arm dumbbell snatches My goal for the rest of this article is to keep things simple. WOD 10 lunges 3 rounds for time, Warm up Think of it as an opportunity to maximize the work out you were already going to do. 5-5-3- 5-3-1 150 air squats, Warm up Cool Down: stretch, Warm up: 5 minute foam roller, 3 rds of Cindy 25 double unders 3 min max push press 75/45, Warm up: 5 minute foam roller, When this is easy, progress to 10. If youve squatted before, you know that hip mobility is important. 3 rounds of Cindy. Tabata row Its a foolproof way of preparing your body for exercise while not getting bored by the same movements! 3 min max push press 75/45 (5) So if you start to feel the burn early on, it might actually be helpful during your WOD. 80 Double-unders 15 DB presses waugh's model of a developing world city; does lowe's rent stump grinders The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. Tabata sit ups 8 rounds, Wod 3 min AMRAP 15 min AMRAP, WOD Cool down: Check out these movements for ways to work your core. For time, Wod Then 50 sit ups 3min rest Cool down: stretch and roll, Warm up: 800m run, 20 pic deadlifts, 20 pic good mornings The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. Hooyah!" Know Your Round Pace 2. 50 push ups 15 pull ups Wod 800 m run * 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. Strength: bench 3-3-3 Athletes have to complete as many rounds as possible (AMRAP) in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats. 10 burpee box jumps Strength and Skill: front squat 1-1-1-1-1 Jump ropes will be available for purchase. 10 DB shoulder raises 10 clean and jerks 135/95 To customize your warm-up to each WOD, consider the following factors: Select one to three movements to answer each of the above questions. 75 push ups Therefore, a person engaged in crossfit training is able to perform both high-intensity training in 2 minutes, and long 20-30 minute workouts, and with the same ease run a marathon. We love and support you! 50 m high knees 5 min roll 200 lunges w/ DB 35/25 10 Lunges w/ KB in rack position same side 10 Burpee box jumps Wall balls and sit ups stretch and roll, Warm up In addition to training content in search results, you can see such characteristics as: a workout rating (rated by other athletes), a number of results for each workout and the average duration of the workout. 200 m run Strength and Skill: press 3-3-3-1-1-1 75 ring rows (10 push ups on kb every time the kb is put on the ground- that does not include the switch between movements) Tricep extensions 10 reps -75 Wall balls 20/15 5 (golden) ring dips It is also an effective way of decreasing your risk of injury. First things first: there isnt just one way to warm up for a WOD. 9 push jerk 135 pound Clean and jerk, 30 reps 3 min jump rope 10 KB twist CFSBK likes to say that the warm-up is the "appetizer" and shouldn't get you full before the main course ahead. 50 Mountain climbers 15 min AMRAP of Man Makers, WU- 500 m row, 50 lunges 2 min flutter kicks. Curtis Ps 95/65 800 m run 10 power cleans Annie 10 Turkish get ups 53/35, WOD 2 rounds, Wod 50 double-unders. Strength: press (5-5-3)(5-3-1) Wod 21 know swings 50 mountain climbers, Wod 25 calf raises 5@ 40% 5@ 50% 5@ 60%, WOD Post distance and weight. 3 min of max barbell curls 55/35 The first movement should be specific to the workout you will be doing. For air squats, work to tug your butt down quickly then spring up quickly. They do not help in creating the right form or gains. 2 min rest 10 min AMRAP, 10 presses 45/65 Cool Down: stretch, Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups 30 squat cleans 95/65 21-18-15-12-9-6-3-1 You need to hang from a bar overhead and then squeeze your chest upwards till you can feel your shoulder blades contracting. 10 one arm DB OverHeadSquat-R 3 min shoulder to overhead 55/35, Str-deadlift 5-5-3(5-5-5) 8 Med ball cleans 100 back squats 45 lb bar, warm up: 5min foam rol, 400m run. 10 Goblet squats 53/35 15 sit ups 12 min AMRAP. Lateral DB raises 10-10-10, Warm Up: 1000 m row Cool down. -50 shoulders2 overhead 65/45 WOD 5-5-3(3-3-3) Max reps @50%, Wod Pretend that todays workout is as follows: My Word Bank warm-up would need to account for 4 movement patterns. Burpee pull ups, Wod 5 min jump rope 63 KB swings 53/35 10 Romanian Deadlift Squats 10 Toes 2 bar 10 pull ups 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up 9 CrossFit Warm-up Ideas With Games & Exercise 1. 10 min AMRAP, Warm up 21-15-9 WOD 10 reps for 5 sets 15 DB curls(5 sets) Strength and Skill: Hang Power Snatch 3-3-3-1-1-1 Cool down- 100 flutter kicks, Warm up: 100ft butt kickers,100ft of lunges, 100ft of high knees, 10 jumping squats 30 ring rows 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. 75 double unders 15 min cut off 6 lunges in front rack 65/45 10 bent over row 15 sit ups 5 rounds NOT for time, Warm up Regular kipping pull-ups or even strict pull-ups work too, but your shoulders and grip will tire faster. 400m run Bent over Row 10-10-10-10 Str WOD Then make as if you were about to sit out, extend your arms ahead of yourself, bend down with your hips jutting backward and your knees just over your feet. 5 rounds not for time(athlete choices weight), Cool down Warm up: 5 minute foam roller, 3 rds of Cindy 2 Stunden Sgen und Strucher schleppen gilt wohl als Sport! -1 min rest Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. Then push yourself back up into the initial position, and repeat. 15 DB thrusters 35/25 7 push press Wod For time, Cool down: 3x15reps Tricep Band pull downs, Wod This may be frustrating since youre moving slowly, but youre playing for minute 12 through 20. Str- deadlift 10-5-3-2-1 July 1, 2022; trane outdoor temp sensor resistance chart . 5 squat cleans 155/105 100 squats Str- push press 10 lunges w/ kb in rack position 10 one arm KB clean and jerk 53/35 2 rounds, Wod 3 sets of 10 Not allowing for recovery and active rest days can also lead to injury and over-training. 800m run 20 med ball sit ups 25 ring push ups For time and efficiency purposes, use butterfly kipping pull-ups in this WOD if you have them. Wod Strength eand Skill: back squat 3-3-3-3 For example, start overhead squats and snatches with an empty barbell, a PVC pipe, or even a resistance band ramp up the weight from there. 40 m of bear crawl, Wod Do it a few times a year. 5 presses 95/65 So even if theres already a warm-up before your class, show up a few minutes early to squeeze in your own pre-workout prep. . Holiday schedule: 11-27 closed, 11-28 10am only. All proceeds go to help the Alief Hot Shots jump rope team get to State. 5 rounds(20 cut off!!! - Time. 20-15-10-5 200m run 20 jumping lunges, Wod 3 rounds 5 rounds for time, Warm up 3 rounds of Cindy Str- press 100 ring push ups Str-back squat 5-5-5(40%-50%-60%), Wod You might choose movements like PVC pipe thrusters or 1-arm kettlebell presses. To do this, Ive created a warm-up template that gives you infinite combinations. Make sure you get done with the warm up and strength with 30 min to spare. 20m broad jumps Running, rowing, biking, and jumping rope are popular options. 11 eight count flutter kicks -lunges WOD 400 m run 3 min max double unders, Warm up: 200m run, 25 push ups, 35 push ups, WOD 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod Each component of your warm-up so far has been catered toward your upcoming workout, with each aspect getting more and more specific. Kb swings Any crossfit workout belongs to only one of the types, and cannot be different at the same time. 2 min of max ring push ups There are three types of load are used: M="cardio", G = gymnastics, W = weightlifting. Tip: try to smoothly distribute work throughout the entire minute, keeping the same pace throughout the workout. ), Wod 4 rds, Warm up: 800m run, 20 lunges 40 ring dips 100 push ups 2 min of max pull ups 5 snatches WOD In that case, each class should contain a warm-up component. 100 meters of walking lunges 10 min AMRAP 18 lunges How do you score the "Cindy" workout? 5 front squats 6 DB presses 10 min AMRAP, Warm up 15 med ball sit ups 20/14 Ring dips 3 min of thrusters 115/75 Cool Down: stretch, Warmup Double unders and push ups, Str: press 5-3-1 5 over the bar burpees 20 sit ups 30 Clean and jerks (135/95) 3 min jumping jacks 5 rounds for time, Warm up Nancy 10 back squats 155/105 25 sit ups Deadlifts 135/95 10 kB swings 53/35 20 one arm DB hang power snatch(10 each hand)35/25lb 1 min rest WOD 5 min foam roll When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. You will perform better and decrease your risk of injury by warming up before you work out. They dont call it a warm-up for nothing. DB lateral shoulder raises, Deadlift 5-5-5 25 PVC Deadlifts, Cool down: 310 DB lateral Shoulder raises, Wod 10 deadlifts 225/135 10 Med ball cleans Tabata routines help you perform the maximum output you can do in a short amount of time. Str- Bench Press 5-3-1 Thanks Mike and CrossFit Steamboat for allowing me to WOD with you this week. 42 box steps 24/20 Str- press 5-5-3(3-3-3) Start a clock the end time includes the rest periods. 400m run Max vertical -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 . Strength and Skill: split jerk 1-1-1-1-1-1 50 kb swings 5 box jumps 24/20 5 rounds not for time, Warm up Wod Then, keeping your torso firm and upright, lower yourself further till youve gone down as far as possible. 15 swings Cool down: stretch and roll, Warm up: 1000m row 1 min rest 5 min jump rope 5 rounds for time, Warm up 500m row Pulls ups 500m row Barbell reverse curls 3 sets of 10, Wod 21-15-9 Depending on your fitness level, this component of your warm-up might feel like a small workout before the big one. Around the gym this can be referred to as the Cindy workout or Cindy WOD. Push ups The following guide consists of 3 major sections: Warming up is a hard sell for some people. 100 squats Plank hold 25 double unders For your warm-up, you can perform 1 set of 8-10 reps of plyometrics for both the upper and lower body. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Wod 5 rds of 5 rounds for time, Warm up Push-ups, WOD 5 rds Str- back squat 5-5-3(5-3-1)max rep@60%, Warm up 25 Russian swings I use Athletic Greens in my shakes (or mixed in water or milk) to make sure Im getting the nutrients I know I need for performance. Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. All are welcome to attend a double under workshop on Saturday, 12/13/14 @ 9am. Int J Environ Res Public Health. Variations also help you strengthen your core, which is a huge part of performing push-ups and pull-ups. 3 rds 50 Bent over rows 200 m sprint with one DB 35/25 Besides being an original CrossFit benchmark, Cindy is also a great workout to practice for the hero WOD Murph. Wod Recovery days are when you do work, but you do it at a much lower intensitywalks, yoga, easy swimming. I help college athletes maximize their 4-year sports window and succeed after graduation. 5 Hang Power Clean @ workout weight 5 min jump rope 15 box jumps 24. 3 rounds for time Pull up ring dip 40 KB swings 53/35 Take a look at the movements you will be performing in your workout. KB swings 53/70 (Russian) Ring dips, WU 10 Turkish get ups -3 min jumping jacks 20 push ups They get 7 or 8 rounds, then gas out and finish with a score of only 17 to 20 rounds. 50 ring rows 55 Sit ups Push ups, Warm up: 5 minute jump rope 10 barbell curls Str- weighted pull ups FOR TIME. Bar facing burpee Cool Down: stretch, 5 min roll AFAP (AS FAST AS POSSIBLE) or For-time - this type of workout specifies the exact amount of work (number of exercises and repetitions) that must be performed in the minimum time.