CrossFit can best be defined as increased work capacity across broad time, modal, and age domains. The aim is to be inclusive of all exercise types and to combine them for the best overall program. When paired with the high intensity principle and the pressure of the clock, you get something special. It’s only natural that data is collected, people compare times, and competitions are born.
CrossFit benchmark workouts, universal workouts that all CrossFit participants do, are used to measure and compare athletes to one another. Over three thousand affiliates and hundreds of thousands of athletes attempt these workouts, multiple times, in efforts to improve their scores.
We’re going to discuss one of those workouts, “Cindy,” which is a 20 minute AMRAP (as many reps as possible) of 5 pull ups, 10 push ups, 15 squats. Each movement and repetition must be completed before moving on to the next exercise. Once all three exercises are done you start over and complete as many rounds as possible over the course of 20 minutes.
Be sure to count each round and the number of repetitions to get your score.
The pull up begins with a dead hang position on the rig and ends with the athletes chin breaking the plane of the bar. The athlete may use any style of pull up possible to complete each repetition.
The push up begins with the athlete laying on the floor. Hands are placed next to the ribs, the heel of the hand in line with the base of the sternum, elbows close to the body. Press away from floor until the arms are locked out and you are in a plank position.
The squat begins with the athlete standing tall and then lowering him/herself until the hip crease is below the top of the knee. When setting up for the squat be sure to place your feet just outside of hip width, toes are pointed forward or slightly out for comfort, descend into the squat while pushing your hips back. When lowering yourself attempt to have your torso angle match the angle of your shins. When the athlete is standing tall and the hips are fully extended you may begin the next repetition.
You can scale or modify any of the workouts to your skill level. Join us for a free CrossFit Beginner class and get personalized instruction on how to modify these movements!