Workout: Crossfit Cindy

Workout:

Complete as many rounds as possible in 20 minutes. 

5 Pull-Ups (strict dead-hang)

10 Push-Ups

15 Air Squats

(Aim for 10 rounds.)

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Note:

Please scale all Fitness Explorer workouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch Fitness Explorer video's here on YouTube

Workout: Crossfit Cindy

Workout: Crossfit Cindy

Workout:

Complete as many rounds as possible in 20 minutes.

5 Pull-Ups (strict dead-hang)

10 Push-Ups

15 Air Squats

(Aim for 10 rounds.)

--- 

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

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Darryl Edwards

Workout: Crossfit Cindy

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups

Workout: --> "Crossfit Cindy"

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Finisher:

Treadmill Drivers (3 x 20 second rounds)

I completed 11 rounds the last time I did Crossfit Cindy (May), today I completed 15 rounds.  Which is significant progress.  This equates to: 75 Pull-Ups, 150 Push-Ups and 225 Air Squats in 20 minutes which is a personal best.  I had to start brief periods of rest after the 7th round. 

My training partner Chris completed 12 rounds.

My goal is to get to 18-20 rounds, when I attempt this again in a couple of months.

Update on Friday, August 13, 2010 at 14:19 by Darryl Edwards

Just about to kick off another 20 minutes, to try and reclaim the top spot.  See you soon!

Update on Friday, August 13, 2010 at 15:57 by Darryl Edwards

I managed to really power through today, and completed 18 rounds, and 3 pull-ups!  Inspired by the competition from Mitch and Keshani!  Until next time guys...

-Darryl.

20 Minute Workout (Crossfit) - "Cindy"

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

I completed 11 rounds, Cindy is a great example of a metabolic conditioning workout from Crossfit, one of my favourites.