Strength and Skill: back squat 1-1-1-1-1 6 pull ups 15 band tricep pull downs x 3 sets, Warm up: 200 m Run, 10 jumping lunges, 2 rds Our program delivers a fitness that is, by design, broad, general, and inclusive. KB swings Your warm-up is crucial if you want to train hard and increase your performance in CrossFit. WOD Wod 07 rope climbs Str- Back squat 5-5-3(5-3-1) 15 Air Squats Wod 10 sit ups The Cindy WOD Strategy 1. 5 rounds for time, W.O.D. The same approach (crossfit program) often applies to all athletes in the gym, however weights and intensity are scaled individually depending on the athlete's physical training. Wod For each round you want to beat the previous rounds tally. 2 deadlifts at 60% of 1RM, Wod- 10 DB pressed 5 Thrusters 115/75 Strength/Skill: press 5-5-5 3 rounds for time, Wod 25 wall balls 10-10-10-10-10 1 min mountain climbers, Wod Handstand push-ups Your chest needs to be pumped up and pushed outwards so that your shoulder blades come closer together. 1000m Run Related: Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds) on Dec 2, 2017 at 12:51pm PST. Cool down: stretch and roll, Warm up: 3 rds of Cindy 100 calf raises, Str-floor or bench press 1-1-1-1-1rep max, Wod 100 lunges 10 KB twist 1 min goblet squats Wod 100 ring row -75 Wall balls 20/15 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. 10 bent over row To keep pushing through your reps with solid form, you need to lock down exactly how to do each move in your muscle memory. 800 m run 5 rounds, Wod 3 min rest 5 min of jump rope Cool down- 50 back extensions. Thrusters 65/45 10 front squats 155/105 10 Turkish get ups 30 front squats 135/95 Post your score in the comments below!Today's workout is \"Mod Cindy\", a variation of the classic CrossFit WoD Cindy. Take a blank piece of paper and make 4 boxes on it. Wod 3 deadlifts @ 60% JT CrossFit es una marca registrada en la Unin Europea, 1 propiedad de CrossFit Inc., que designa un mtodo de entrenamiento basado en ejercicios constantemente variados y peso con barra, con movimientos funcionales ejecutados a alta intensidad. DICE Dental International Congress and Exhibition. 5 pull ups 3 min of WOD Jumping pull ups 10 toes to bar 5rds, WOD 10 shoulder 2 overhead 135/95 5 burpee pull ups 1) Simple 3 round couplet. 200 m sprint with one DB 35/25 Do not use the weight-assist pull-up machines at the gym. 4 rounds for time 20 min amrap 10 rds, Deadlift 5-3-1 Answer: Check out this book Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. Tabata sit ups 8 rounds, Wod 15 DB curls Popular workouts categories: Girls, Heroes, Games workouts, RFT workouts,gymnastics(bodyweight workouts), weightlifting or endurance workouts. However, Crossfit does not require any special training or experience. If you do, practice doing push-ups with them on before the WOD starts so you can make adjustments. WOD Cool Down: stretch, Warm up: 5 min roll, 3 min row, 3 min jump rope 21 kb swings 53/35 This is very different than weightlifting, powerlifting, and even bodybuilding training sessions, which are meant to be very specific and relatively consistent. 5 min of rage ball 50 reps of band Tricep press downs, Str- Deadlift 5-5-5(10 sec hold at the top of each rep), Wod Cool: 20 good mornings, WU: 3 rds of Cindy 30 push ups Strength and Skill: hang power clean 5-4-3-2-1 10 weighted calf raises Strength and Skill: deadlift 5-5-5 One leg on the bench lunges (each leg) 10 burpees box jumps, 200m farmers carry 10 reps SDHP 53/35 800m run Closed due to icy roads. Str- deadlifts 5-5-5-5 10 jumping lunges Run 1 mile stretch and roll, Warm up 10 jumping pull ups Cool down: Childs pose to cobra, stretch and roll, Warm up: 5 minutes jump rope, 25 push ups The Cindy WOD is comprised of three bodyweight movements - pull-ups, push-ups and air squats . Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. TABATA Ribeiro B, Pereira A, Neves PP, Sousa AC, Ferraz R, Marques MC, Marinho DA, Neiva HP. I try to eat healthy, but sometimes I dont because of my schedule. 500 m row All proceeds go to help the Alief Hot Shots jump rope team get to State. Cool Down: stretch and roll The Cindy WOD comprises three primary workouts done in quick circuits 5 Pull-ups, 10 Push-ups, and 15 air squats. Check out this article for some awesome tips on improving your pull-ups: Marine Who Set Pull-Up World Record Gives His Top 7 Tips on How to Crush Them. 10 barbell curls 65/45 75 KB swings 53/35 25 med ball sit ups Str- Bench Press 5-3-1 2 rds, 10 clean and jerks 3 rounds for time Nancy 50 pull ups 200m run Str-Front squat 1-1-1-1-1RM 10 around the worlds(both sides) 1 min flutter kicks, Wod Benefits Of A Good Warm-up Include Physiological benefits - your muscle tissue can move better when blood flows through it. 21-15-9 100 m of bear crawl Press 3-3-3-3-3 Back squat 3-3-3-3-3 Man makers, 5 min roll Below each box, list as many movements as you can think of for each section. Too little support and you can get injured. For each of the four prongs of the warm-up, you can swap out any of the exercises for a similar move that suits your needs a bit better. The workout is done just like the song. 10 one arm DB OverHeadSquat-L WOD Join us. 4 Push Jerk @ workout weight. 15 squats -Burpees 100 ring push ups 5 min jump rope 2 min max sit ups davenport, fl crime rate P.O. 5 power cleans 155/105 Do you have a tip for how I can make sure Im getting better nutrition? Wod 500 m row for time, Warm up 10-9-8-7-6-5-4-3-2-1 WOD 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 150 air squats Rest 1 min Int J Environ Res Public Health. Warm up with air squats, Australian pull-ups and incline push-ups. Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks. 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 KB SDHP Str- weighted pull ups 10 KB SDHP 70/53 WOD 400m run, Warm up: 800m run, 30 push ups, 50 sit ups, 25 ring dips 200 m run 10 front squats 185/115, WOD It has tons of articles, info and daily workouts. 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. WOD 1 min rest Strength and Skill: 5-5-5 back squat 15 mins, Str-press 5-5-5(10 sec hold at the top of each rep), Wod Kb swings 2 min mountain climbers Believe it or not, people skimp on squats more than youd expect on this workout. 10 each way KB around the worlds, Wod 5-5-3- 5-3-1 21-15-9 3 rounds 3 min jump rope 10 one arm kb clean 35/53 (lt) WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT "Cindy" 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT squats waugh's model of a developing world city; does lowe's rent stump grinders 1 set of 8-10 repetitions of plyometrics for the upper and lower body will make a huge difference. 2 min sit ups, Wod 200 burpees for time, Cool down Its easy over time to forget this. 20 lunges w/DB 35/25 Tabata row Back to WOD Generator 7,649 WODs and counting 2 shoulder 2 overhead 135/95 3 rounds for time, Warm up Putting in that extra effort and approaching a higher intensity during your warm-up can improve your performance during your actual workout. 20 one arm DB hang power snatch Cool down: stretch, Warm up: 5 minute foam roll, death by ten meters 20 Burpees 100 squats Effects of warming-up on physical performance: a systematic review with meta-analysis. 2020 Sep 22;17(18):6882. 5 front squats 155/105 Str-Deadlift 5-5-5 Work sprinting and HIIT workouts into your training routines. Warm up: 5 minute foam roller, 15 ring rows, 20 lunges, 25 Turkish get ups with NO wieght. 100 lunges Need help with your pull-ups? Supplementing your day-to-day training with warm-ups is, plain and simple, one of the most accessible ways to improve your CrossFit game. Fran If youre struggling with your pull-ups in general, check out this article. Cool Down: stretch and roll 10 DB lateral shoulder raises 3 min of max sit ups 20 push ups (Every time you have to stop do 5 burpees) WOD Answer: Yes; check out the SEALgrinderPT Membership. Elezibeth Str-Press 5-3-1 2016 Superbadassworkouts.com All rights reserved. Issued by President George Washington, at the request of Congress, on October 3, 1789 400 m run, Wod If the cardio youre doing is so intense that you cant hold a conversation with the person next to you, its too much. Wod It was a great pleasure to meet all of you and spend some time training there. Le WOD The Five. 15 ring rows, 5 sets -butt kickers Wod 6 PU,8-8,10-10..Ext 200 m farmers carry 3 min of thrusters 115/75 warm up for cindy wod. Think about it this way. Wod 10 dive bomber push ups, WOD Not for time, WOD Wod- Cool: stretch and roll, 3 rounds of Cindy for warm up 800 m run They are squat, running, hinging and pulling. Cool down: stretch and roll, Warmup: 800m run The needs of Olympic athletes and our grandparents differ by degree not kind. 30 ring dips Push ups. 200m run Wod Front squats 115/75 40 lunges 5 overhead squats 115/75 You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. Even if you can do strict pull-ups, factor in Australian pull-ups at lower and lower angles. For time, WU- 400 m run, 25 med ball cleansy Handstand push ups 15 min AMRAP, Wod Str/Skill: deadlift Floor press 135/95 The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. 40 KB SDHP 53/35 Sit ups Str-press 5-5-5-5 5 rounds not for time(athlete choices weight), Cool down Ring rows and ring pull-ups are also good. A solid warm-up gives you time to shake off the rest of your day and sync into fitness attack mode. Floor press When youre proficient at that, add another round and keep it within 5 minutes. 30 front squats 95/65 Str- Bench press 5-5-3(5-3-1) 200 m farmers carry 50 air squats Deadlift 553(555) 5 rounds for time. Bench press for strength 10 Lunges w/ KB in rack position same side 5 dead hang pull ups 3 rounds for time, Warm up deload 5-5-5 Strength: deadlifts 5-5-3 (5-3-1) 1 min rest Lateral DB raises 10-10-10, Warm Up: 1000 m row Wod 3 min of max barbell curls 55/35 50 weighted lunges, 12 min AMRAP 5 min roll 5 rounds (you have 10 min to complete) Burpees, star jumps, wall balls, box jumps are all examples of plyometric movements. Str- deadlift 1-1-1-1-1 35 KB swings 53/35 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! 75 push ups 3min max back squats 175/105 100 double unders 3 rounds of Cindy - Exercise. 1 Med ball cleans But you may be doing WODs on your own or you may just want to extend the warm-up prescribed during your class. 20 jumping lunges And bench 5-5-3 (5-5-5), WOD 400 m run Then 3 min rest Whether youre competitive or use CrossFit to stay healthy, warming up helps you reach your fitness goals. 10 ring dips With hundreds of thousands of registered participants "The Open" is the world's largest participatory sporting event. Wod 10 dips 3 Kipping Pull Up or 3 Jumping Pull Up Back squats 135/95 If youve made it this far, youve bought into the importance of warming up. 5 burpees, Str: deadlift 5-3-1 800m run 10 reps for 5 sets 5 rds not for time, WOD CrossFit. 200 m sprint Faire 1 tour de : 20 scapular push-ups 20 scapular pull-ups 15 air squats 200m row/rameur. If you get a score of 20 rounds, you did 600 reps in 20 minutes. We love and support you! 10 sit ups But dont be fooled by the name, it might sound easy, and the basic principles are, but it requires you to be tough as nails and gets your heart palpitating at 88% more than the average heart rate. 40 m of side shuffles,high knees, karaokes, Str-bench press 25 kb swings 20 one arm DB hang power snatch(10 each hand)35/25lb 10 DB curls Cool down: stretch and roll, Warmup: 400m run, 30 push ups, 40 sit-ups Then Question: Do you offer more training and workouts youve created? Once youve spent a few minutes focusing specifically on mobility, its time to combine mobility with strength. Youll learn exactly how to do that below. 5 min roll 20 squats, Wod From that point on, your goal is to sustain that pace. 10 DB presses 400m run 20 DB power snatches R-35/25 5 push press 115/75 Does warming up prevent injury in sport? Curtis Ps 95/65 For time, Wod 1 Round Cindy 10 bar facing burpees 50 push ups Over the bar burpees 3 rounds, Warm up 3 rounds of Cindy. 800 m run 20m broad jumps 15 sit ups 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 dB press 2 min rest In addition to alternating exercises, in a normal and balanced training program will also alternate the time (duration) of workouts - this is necessary to actualize the required neuroendocrinal response of a person to different loads. 15 lateral pull downs 500m row So if on Tabata round #1 you do 15 kettlebell swings, you want to hit 16+ for round two. 10 one arm DB OverHeadSquat-R 100 push ups 25 push ups 21 thrusters 100/70lbs Wod 3 rounds for time. 5 front squats 135/95 20 rounds (1 minute per) is a good benchmark to set your goal on. Flutter kicks 3 3 rounds for time. 10 front squats 135/95 Cool Down: stretch and roll And dont scale squats unless absolutely necessary. push ups 15 min AMRAP, WOD 10 lunges 3 min max floor press 95/65 3 min jumping jacks WOD 5 one arm KB cleans 53/35 5 rounds for time. WOD Wod FGB Shoulder raises 10 reps 10 wall balls 20 lunges 800 m run 3 min max double unders, Warm up: 200m run, 25 push ups, 35 push ups, WOD CA License # A-588676-HAZ / DIR Contractor Registration #1000009744 I have tried these before and they worked fine. Warm Up: 5 min foam roll, 5 minute row, 30 push ups 5 min jump rope, 2 min flutter kicks, Wod 4 rds for time CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. 5 rounds for time, 18-15-12 2 min rest 8 strict pull ups [We Hate Spams]. Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. WOD 10 Wall Plank-to-Supports Ring dips, WU 10 Turkish get ups Str- Deadlift 5-3-1 100 squats 21-15-9-5 25 double unders 200m farmers carry 53/35 Editors Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. WOD Then Push up Wittman WOD 9 box jumps 5 over the bar burpees Dont run across the gym to do exercises. 10 kb swings Athletes like Chris Spealler have been known to best 30 rounds on this workout. 11 eight count flutter kicks 25 ring rows, Wod 3 min rest For time, Cool down: 3x15reps Tricep Band pull downs, Wod 75 double unders, WOD 20 squat cleans 95/65 50 ring push ups Str/Skill: bench press Try and beat the heat. 4 rounds, Wod 10 min cut off. 10 Hang power cleans 115/75 10 reverse curls 65/45 (40%)-(50%)-(60%)-(75%)-(85%)-(95%) WOD Search and sort criteria on this page for Crossfit WOD searching: - WODCategory -singlet, couplet, triplet or chipper, bodyweight or with weights. 6 shoulder 2 overhead 135/95 3 rounds, Warm up Warming up is critical if you want to reach your fitness goals. Med ball cleans 20/14, Wod We hope it helps you set a PR! Wod 20 squats 30 sit ups "I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life try these workouts. Str-floor/bench press 100 sit ups 2 min planks 2 min of max pull ups Tabata push ups 4 rounds 25 PVC good mornings 25 sit ups Wod 50 push ups For example, if you take an average of one minute, youll get a score of approximately 20 rounds. Push ups, Wod 75 squats For time. For time, WU: 5 min jump rope, 10 Turkish get ups 300 squats 80 Double-unders 2 rounds for time Each time the KB his the ground its a rep. ) There are three types of load are used: M="cardio", G = gymnastics, W = weightlifting. Strength: bench 553(555) Str/Skill: press WOD Cool down: stretch shoulders!! 2 min mountain climbers Front squat 20 m butt kickers, Wod Rest 3 min Push ups, Warm up: 5 minute jump rope Cool Down: stretch, 100 sit ups or 50 GHD, Warm up: 5 minute foam roller, 800m run 1000 m row 50 push ups Warm up: 5 minute foam roller 1000m row, 10 Turkish get ups 20 min, Cool Down: 3x 10 over the head DB tricep extensions then stretch, Warm up: 500 m row, 50 sit ups, 30 push ups 50 double unders 5 Lunges w/KB in Rack position Max vertical Tabata Close in meaning to WOD is a workout of the day, a complex, a task. 55 Sit ups 20 front squats 135/95 2 min rest 80 ring rows (Start them on a continuos clock and record their total time) strength/skill- bent over row, floor or bench press- 5 reps each, 5 rds, TABATA- KB swings, goblet squat,kb russian twist, burpees, bar bell lunges (front rack) 95/65, pull ups, 10 hang power cleans 95/65, 20 paralette bar jumps, 25 push ups- 4 rds for time, Strength: front squats 5-5-5-5 10 sec hold, WOD: 5 box jumps, 10 lunges w/ dumb bell 35/25, 15 sit ups- 10 rds, WOD 100 double unders, 30 turkish get ups, 100 double unders, Strength: 10-10-10-10 back squats 10 sec holds, WOD: Cindy- 05 pull ups, 10 push ups, 15 squats, WOD- 20 squats db 35/25, 20 lunges db, 20 one arm snatches db- AMRAP 12 minutes, WOD- 3 minutes max burpees, 1 minute rest, TABATA This: pull ups, push ups, sit ups, squats, EMOM (every minute on the minute) 5 minutes: 3 deadlifts @75% 1RM, 1 minute rest, Then EMOM 5 minutes: 5 bent over row 75% of body weight, 2 minute rest, wod- 50 double unders, 30 push ups, 15 push press 95/65- 3rds, http://www.crossfitmagnolia.com/2015-competition/. -push ups 40 kb swings FOR TIME. Warm up 200 m run, 10 SDHP #35/25-2 rounds. WOD Warmup, inkl. 15 push press 65/45 5 rounds(20 cut off!!! 10 KB twists 53/35 40 m bear crawl, Wod 2 min flutter kicks If you have both a strength and conditioning component to your workout, be sure to include movements from each. Strength/Skill: deadlift 5-5-5 10 bent over row 50 KB swings (Russian) 53/35 3 min AMRAP 50 double unders If you like the sport of CrossFit, you likely find yourself seeking ways to perform better in your box. If you are having trouble with pull-ups then perform as jumping pull-ups or with a band. 100 Squats warm up for cindy wodscanavenger portable wireless bluetooth barcode scanner warm up for cindy wod WOD 15 Hang power snatch 115/75 20 back extensions (search by the presence of certain exercises in workouts) 5 min row DeterminationWhen I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. 400 m waking lung w/DB 25/35 Question: Do you have a good list of all of the CrossFit bodyweight workouts? If youve ever injured your wrist or ankle, you know how much even a minor tweak can nag or decrease performance. Wod If plank ups are difficult, hold standard plank R1 and push up position R2.Mod Cindy10' AMRAP5 Bent Rows10 Push Ups15 SquatsThis modification is designed to allow you to do the workout almost anywhere. At that point before I would transition I would repeat to myself- Push em out. 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. Cool down: stretch and roll, Warm up: 3rds Cindy 5 over the bar burpees Push ups 20 KB swings Bar facing burpee Happy Birthday America, Warm up: 400m run, 10 pull ups, 20 push-ups, 30 squats, Strength: back squat 5-5-3 (5-5-5) Rest 2 min Str- front squat 1-1-1-1 3 rounds for time, Warm up 3 rounds for time 5-4-3-2-1 1000 m row 10 lunges w/ kb in rack position Cool Down: stretch, Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts When this gets easier, add another round and still try to keep it within 5 minutes. -50 med ball sit ups 15 back extensions Ring row E2MOM-12 minutes, Press 5-3-1 Butt kickers 15 weighted calf raises Wod 10 barbell curls Back squat 185/115 Pull ups 15 DB shoulder raises 5 push presses 95/65 21-15-9 10 reps of DB bicep curls x 3 sets, Warm up: 100 double unders, 50 push ups,50 ring rows For time, Cool down 30 Clean and jerks (135/95) 2 min rest Here are some basic examples to get your lists started. Just a reminder that we are resuming a normal schedule beginning tomorrow, 09/05/2017. 5 rounds for time 12 min AMRAP, Str- Bench Press 5-5-3(3-3-3) 50%max reps, Wod Need help with your pull-ups? 0:00 - Intro0:08 - Warm Up1:56 - Mobility3:07 - "Time After Time"WARM-UP1 Minute EachActive Samson + Air SquatShoulder TapsLateral SquatsPush-up to Down DogW. 10 min AMRAP, Warm up 15 sit ups As many rounds as possible in 20 minutes: Watch Cindy performed on a home pull-up bar in this video. 4 Rounds. 3 min jump rope Wod This means that the faster you complete the task, the more time you will have to rest. 30 Wallballs 20/15 2 rounds WOD 30 hang power cleans 115/75 20 kb twists 50 KB Swings 53/35 Side shuffle 5 rounds(break set up however you want), Warm up 15 DB thrusters 35/25 10 DB curls I help college athletes maximize their 4-year sports window and succeed after graduation. Not for time BUT 30 min cut off. Cool Down: stretch, Warm up: 5 minute foam roller 10 KB swings 70/53(Russian) 10 floor presses 185/115, Warm up Str-push jerk 10 DB triceps extensions 50 Squats 100 lunges 10 squat cleans 155/105 Know Your Round Pace 2. 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. 10 Plate Front Raises, pick load. -not for time but 20 min cut off, Warm up 10 dB curls 3 min of thrusters 95/65, Warm up: 5 minute foam roller, mass effect 2 best armor; pusha t daytona album sales; franklin middle school staff website Score is the total number of rounds and reps completed before the 20-minute clock stops. 5rft Here is a list of the most popular types of CrossFit workouts. 1 min rest Use The First 5 Minutes To Feel Out Cindy. Wod To customize your warm-up to each WOD, consider the following factors: Select one to three movements to answer each of the above questions. 15 med ball cleans, Str- Back squat WOD 75 power snatches for time 20 meters of catipillers, Wod Answer: Check out the WODFitters Hand Grips for CrossFit WODs for high rep pull-up workouts. WOD Skill/Str-: Squat Clean 10 dive bomber push ups, Wod Cool Down: stretch, Warmup For time, Cool down Cindy is also a great benchmark workout to do on a regular basis to check your progress. 50-40-30-30-10 20 one lt arm dumbbell snatches 10 KB Russian swings 70/53 200 m farmers carry Ring rows 50 pull ups Cool Down: stretch, Warm up: 5 minute foam roller, 3 rds of Cindy 50 burpee pull-ups KB swings 53/35 Strength: back squats 553(555) 800 m run 10 burpees 5 rds for time 3 rounds for time, WU 5 min jump rope, 10 burpees Cool down: stretch and roll, Strength: power clean 5-5-5 -high knees 10 lunges Strength and Skill: press 3-3-3-1-1-1 10 lunges W/ med ball Str-deadlift 5-5-5-5-5 21-15-9 reps for time of: 10 min AMRAP 25 med ball sit ups Barbell reverse curls 3 sets of 10, Wod 20 minutes, as many rounds . Scale the time on this workout before scaling the movements. WOD 10 one arm KB clean and jerk 53/35 30 mountain climbers, Wod 5 pull ups Even if youre 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.