15 Air Squats
Cindy is a quintessential benchmark for body-weight conditioning in the CrossFit world. The effort is 20 min., and usually turns into a mind game of staying mentally engaged and on a certain pace to complete a desired number of rounds. Today’s workout incorporates Cindy’s movements, but in a task-priority environment instead.
The workout is 12 rounds for time. What this does is change the focus of the workout from a pacing exercise to an effort that has more of a tangible end in sight. For those who have done Cindy before, it will be a good way to hit the same movements with an entirely different stimulus.
Pace the first third of the workout at around a 75 percent, the second third at around an 85 percent, and the last third at 90+ percent. By pacing the first portion, athletes will ensure they won’t reach failure or detrimental fatigue on the Push-ups, which is usually the portion that bottlenecks most people.
The Pull-ups are a small volume, so they will likely be unbroken throughout. Push-ups will range, but should ideally be performed in 1-2 sets in the first half, and may be done in 2-3 sets for the last half. The Air Squats are all about staying at a pace and performing reps continuously.
The number of rounds people are completing today should be a little over half of what your regular Cindy score is (if they have done it before). Shoot for finishing times within the 12-15-minute range, with your Competitors and your Cindy ninjas finishing under/around 10 min.