warm up for cindy wodis there sales tax on home improvements in pa

5 rds, Warm up: 50m bear crawl, 50m pig on skates, WOD KB Swings 70/53 5 min roll 800 m run 2 rounds Recovery days are when you do work, but you do it at a much lower intensitywalks, yoga, easy swimming. 5 power cleans 155/105 * 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. 20 squats, Wod 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. Warm up Str-deadlift 5-5-5-5-5 5 Hang cleans 155/105 Fast Feet Drill 15 seconds Fast Feetor Football Chatter 15 seconds Butt Kickers (hamstring activation) 1 Squat Hold + 9 Air Squats 10 Trunk Twists 10 Push-Ups Band tricep pull downs 3 set of 15 3 min jump rope 800 m run 30 floor press @135/95 200 m 6 box jumps Str-bench press 5-5-3(3-3-3), Wod 20 min max farmers carry. Floor or bench press 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. Double unders . 200 m sprint 50 sit ups, Wod You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. 5 man makers 15 weighted calf raises 2 rounds, Warm up: 3 min row,3 min flutter kicks, 3 min mountain climbers, Warm up: 5 min of jump rope, 100FT of lunges, 10 Lunges w/ 75/45lb barbell in front rack, 20 box steps w/ med ball 24/20in-20/14lbs, Warm up: 5 min row, 3 min max sit ups, 2 min max push ups, Warm up: 5 min jump rope, 2 min Flutter kicks, Warm up: 5 min jump rope, 3 min plank, 2 min flutter kicks, Warm up: 200 m Farmers carry, 30 push ups, 50 sit ups. WOD 10-1 100 back squats 45 lb bar, warm up: 5min foam rol, 400m run. 1 min mountain climbers, Wod I help college athletes maximize their 4-year sports window and succeed after graduation. 10 bent over row 50 reps of band Tricep press downs, Str- Deadlift 5-5-5(10 sec hold at the top of each rep), Wod Ring rows 10 sit ups Fran 40 push ups 20 min amrap 800m run 4 rounds for time, Warm up: 200m farmers carry, 20 toes to bar 5 rounds for time, W.O.D. 10 weighted calf raises 200m run Check out these tips to improve your Cindy PR scores or if youre new to the workout. Pull ups EMOM for 10 min 5 floor press 155/105, Warm up 30 pull ups WOD 10 ring dips Bear crawl, Wod Before moving on to WODs description, lets define the concept of Crossfit briefly. 15 snatches (weight 1) 5 wall walks. Each component of your warm-up so far has been catered toward your upcoming workout, with each aspect getting more and more specific. 10 front squats 135/95 20 one arm DB hang power snatch Get specific with what types of aerobic warm-ups youre doing on each day. Especially in a fast-paced, intensive sport like CrossFit, no strategy can guarantee that injuries wont happen. If youre crossing into CrossFit from the powerlifting or weightlifting world, youll likely find a lot of overlap between typical strength training warm-ups and those for CrossFit. Wod 30 strict pull ups You may also choose to work on weaknesses during movement prep. 10 burpees 5 overhead squats 135/95 Ring dips 20 squat cleans 95/65 Str- Switch sides then 07 rope climbs Because of this, Cindy is also notorious for being a WOD where people skimp on movement standards. WOD 2 min max sit ups, Warm up KB swings 5 rounds of Cindy 30 pull ups 5 Thruster 115/75 WOD WOD This is something pro athletes do from time to time as it helps them make sure their form is correct. 15 pull ups 400m row 100 ring row 5-5-3- 5-3-1 10 squat cleans 155/105 400m run Glance at the clock before you start a new round during the first five minutes. 25 med Ball cleans -3 min jumping jacks 6 Ring Row RELATED ARTICLES 1 min rest Tabata sit ups 8 rounds, Wod 2 min max push ups 15 foot Rope climb, 10 ascents Str- Deadlift 5-3-1 Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. Scale the time on this workout before scaling the movements. Excellent box with excellent people. WOD Then 75 ring rows 200 m run Warm up 3 rounds for time, WU 5 min jump rope, 10 burpees 15 ring rows 10 front squats 225/135 Dead hand pull ups, Warm up 40 kb swings Nancy The goal is to go through the workout at a slow pace, and you should feel fresh when you finish the warm-up WOD. (search by the presence of certain exercises in workouts) 25 kb swings 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod 200 m farmers carry 75 squats For time, Cool down: 3x15reps Tricep Band pull downs, Wod (40%)-(50%)-(60%)-(75%)-(85%)-(95%) For time. Push up 5ea Kneeling Shoulder Taps 10 burpees box jumps 24/20 3 Strict Pull Ups or 6 Ring Row 20 front squats 135/95 21-15-09 10 Lunges w/ KB in rack position same side Delivered online, directly to you. 60 double unders 3 min max KB swings(Russian) 15 parallel jumps over the bar DB curls 5 sets of 10, Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans 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. 5 min jump rope 5 rounds for time, Warm up 6 pull ups Cool down: stretch and roll, Warm up: 5 min jump rope, 2 min plank, 30 lunges Bar facing burpee 100 lunges 5-10 Strict Press, Cindy Specific Warm-Up 1x: 20 PVC deadlifts, Wod 10 DB rows 9 CrossFit Warm-up Ideas With Games & Exercise 1. 100 lunges WOD 20 double unders CrossFitters need to cultivate strong mobility training habits in order to be successful in their sport. A good guideline that anyone can follow is making sure you can pass the talk test. 10 push ups 10 power cleans 10 min AMRAP -1 min rest 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 200m farmers carry 53/35 Strength: floor press 10-10-10-10 50 single dumbbell overhead squats (22,5/15 kg) 40 burpees over dumbbells. Holiday schedule: 11-27 closed, 11-28 10am only. -25 pull ups Max thrusters 75/45 20 leg raises hanging from bar, Wod Box jump 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod 10 one arm KB clean and jerk 53/35 Str-Backsquat, 10 weighted lunges 95/65 bar in front rack position, Warm up- 5 min roll WOD 20 box jumps/steps Typically this is a 20 min AMRAP with Pull ups. In CrossFit, you may find yourself doing most of your WODs in the context of a class led by a coach. Do it a few times a year. Start a clock the end time includes the rest periods. 3 sets of DB lateral raises 10 reps, Str-back squat 5-5-5 (5 Sec hold at bottom of each rep, Warm Up: 3 rds of Cindy 20 squats The final part of your warm-up should focus on muscle activation. 3 rounds, Warm up: 5 min roll, 3 min row , 3 min jump rope, Wod- 3 rounds for time Not for time BUT 30 min cut off. 5-5-3(3-3-3) Max reps @50%, Wod In all likelihood, the bottleneck in this workout is going to be push-ups. E2MOM 20 push ups Int J Environ Res Public Health. WOD Wod- 10 squat cleans 155/105 The gym is open during class hours or open gym. 10 sit ups Cindy is also a great benchmark workout to do on a regular basis to check your progress. 75 KB swings 53/35 . 50-40-30-20-10 Str-Deadlift 5-5-5 100 sit ups 25 air squats 20 rounds (1 minute per) is a good benchmark to set your goal on. 10 wall balls Ring dips, WU 10 Turkish get ups Tabata row 8 rounds 7 push presses 200m run 50 ring rows Take a look at the movements you will be performing in your workout. 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. 6 Hand Release Push Ups Progress to performing 10 rounds of Cindy and try to stay near the 10 rounds in 10 minutes mark. Goblet squats Strength and Skill: press 5-5-5-5-5 Cool down: stretch and roll, Strength: power clean 5-5-5 5-5-3(5-5-5)-Max reps at 40%, Str- Bench press As many rounds as possible in 20 minutes: Watch Cindy performed on a home pull-up bar in this video. Str-floor/bench press 50 m high knees Retrouvez tous les dtails sur le WOD de CrossFit Cindy ci-dessous. E3MOM Cool down 25 sit ups 200 m run Helen Workout Tips 2 min rest This is a great book to throw in your backpack for that long weekend road trip or when you will be without gear. Cool down: stretch and roll, WOD 5 min jump rope WOD 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up 5 box jumps 5 sets of 10, Warm Up: 5 min jump rope, 10 barbell thrusters Press-1-1-1, Back Squat 1-1-1, Deadlift 1-1-1, three attempts a each life-add totals together, 1 mie run, 100 pull us, 200 push ups, 300 squats, 1 mile run, 5 Thrusters 135/95, 10 toes 2 bar, 15 burpees, 10 push press, 10 burpee paralette jumps, 10 sit ups, 5 push press, 5 burpee paralette jumps, 5 sit ups, Warm up 3 min AMRAP Str/ deadlift 5/5/3/5/5 50 KB Swings 53/35 30 mountain climbers, Wod 1) Rhabdomyolysis is a possible threat to "trained newcomers in CrossFit", be very careful. 400m 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. 50 kb swings Strength and Skill: press 3-3-3-3 (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. 15 push presses 10 clean&jerk 135/95 WOD: 21 jumping lunges 75 power snatches for time If you arent good at push-ups, do sets of 7 and 3, 6 and 4, or 5 and 5 in the early rounds to save your arms. 10 Over the bar burpees To do this, Ive created a warm-up template that gives you infinite combinations. Pulls ups 200 m run, 100ft lunges, 2 rounds Check out WODFitters Hand Grips for Pull Ups @ Amazon.com. So let us know down in the comments whether these Cindy WOD exercises work for you, or if you have any variations to these that youd like to suggest, let us know, wed love to hear from you. Pull ups 25 sit ups For example, pretend your workout has push presses and wall balls shots in it. 15 dive bombers push ups, Wod 2 min rest For example, if you dont have access to an air bike, swap in a rower instead. Cool Down: stretch, Warm up: 5 minute foam roller, 3 min jump rope, 3 min Row Cool Down: stretch and roll 50 superman(back extensions) Str-power cleans 5-5-5 4 Med ball cleans TABATA 50 KB swings 53/35 Whether you are a competitive athlete or working out for the first time in years, it doesnt matter. WOD 50 sledgehammer swings, Wod Wod Notify me of follow-up comments by email. Burpees WOD 150 wall balls for time, Warm up WOD 15 power cleans 95 100 air squats 10-10-10-10-10 15 box jumps 24. 500 m Row 5 rounds for time, Warm up 40 KB swings 53/35 Cool down: stretch and roll, Fri: 10am Free community Black Friday WOD only, Warm up: 10 Turkish get ups 20 meters of catipillers, Wod 20 push press 95/65 AMRAP 15 min, Cool down SDHP 53/35, Warm up 1 min rest Str- Bench Press 5-3-1 Between times you do Cindy, vary your training routine to add in different ways to work the muscle groups required for Cindy. J Strength Cond Res. 40 wall balls Cool Down: 3 minute plank hold, stretch, Warm up: 5 minute foam roller, 800m run, 20 burpees venrock portfolio. 50 know swings 53/35 Str- deadlift 10-5-3-2-1 6 DB presses 2 min of max ring push ups 5 front squats 155/105 Cool: stretch and roll, Warm up: 1000m row Cool Down: stretch, Warm up 2 pull ups 25 KB swing 53/35 (40%)-(50%)-(60%)-(75%)-(85%)-(95%) But in general, youll want to recruit muscles across your entire body during a CrossFit warm-up. Side shuffle 50-40-30-20-10 KB swings 8 burpees The few things that helped me get through Cindy and hit a new PR were. Wod 10 squat cleans 155/105 3 min jumping jacks Types of crossfit workouts. Burpee box jumps Strength and Skill: Front Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep) Tabata KB swings 53/35 Cool down: stretch and roll, Warm up: 400m run with DB 400 m run Cool down- 10 arm bar stretch, roll, Warm up: 1000m row, 25 good mornings For time, Str- Bench Press 5-5-3(5-5-5) 60%max reps, Wod 3 min of max front squat 75/45 - It is also an AMRAP (As Many Rounds As Possible) because you complete as many of the following movements sequentially as you can in 20 minutes. Push ups WOD 10 min AMRAP. Str-bench press 5-5-3(5-5-5), Wod 30 sit ups TABATA 7 box jumps This will help you set your pace (#1 key or getting a good score) and also help you warm-up for the WOD. 10 rounds for time, Warm up Your body needs time to recover and a lack of recovery can be why youre not breaking current PRs. 100 push ups WOD and roll, Warm up: 500m row, 50 sit ups, 50 back extensions, 15 med ball cleans 100 Burpee pull ups, WU: 1000m row 10 DB Curls 30 push ups Then 10 box jumps Med ball sit ups, Wod Do not let your lower back sag when performing plank holds or push-ups. 10 one arm KB clean and presses Heres how I would craft my 15-minute warm up, incorporating all 4 components of a great CrossFit Warm Up: Again, the combinations are endless. 21 thrusters 100/70lbs WOD Wod 15 burpees 200 m jog 50 push ups 3min rest 5 front squats(from ground) 155/105 200 burpees for time, Cool down 2 rounds for time, Cool down 50 double unders 10 reps for 5 sets 10 deadlifts 185/115 2 min rest While movement prep will increase ROM, the primary goal is different. WOD Le WOD CrossFit Cindy. 400 m waking lung w/DB 25/35 10 Heavy KB shrugs And dont scale squats unless absolutely necessary. abbreviation WODis used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. 10 DB shoulder raises And with every new minute, a repetition of this task is required. WOD 5 min rows, 15 GHD back extensions, Str- Deadlift 53/35 5 push presses 95/65 Tabata 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. CrossFits offer several popular exercise regimes. 5 rounds for time 2 rounds, Warm up 15 GHD sit ups Air Squats 5 presses 95/75 - Chris H. SEALgrinderPT 2022SEALGRINDERPT l, LLC 10977 Luna Point rd Tallahassee, Fl 32312 404-906-0726 cell | brad@sealgrinderpt.com, Supplements SEALgrinderPT recommends and uses, Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. Str-deadlift 3-3-3-3 Keep in mind that your ideal pace is not just how fast you can do a round, but a reasonable number you can sustain for all 20 minutes. 200m farmers carry 53/35 10 one arm KB clean and jerk 53/35 Cool down: stretch and roll, Warmup: 3 min jump rope, 3 min mountain climbers 200m run w/ one db 5 min jump rope 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. 1 min rest 20 min AMRAP 20 squats W/ DB 35/35 For time 5 over the bar burpees 50 sumo deadlift high pull 500m row Start with a simple 3 round couplet of 2 movements with 10-15 reps of each exercise. 50-40-30-20-10 Training duration(choose a workout with a certain duration) 150 air squats 10 min AMRAP 100 Burpees, Warm up 1000 m row, 100 flutter kicks Tabata routines help you perform the maximum output you can do in a short amount of time. 21-15-9-5 50 mountain climbers, Wod 200m run Cool down: stretch and roll, Warm up: 1000m row 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. 25 PVC good mornings Follow along and get. 100 sit ups Hit enter to search or ESC to close. WOD Question: Coach, I feel like Im not getting all the nutrition I need. For time, Warm up Question: Do you have a good list of all of the CrossFit bodyweight workouts? 10 leg raises 3min max back squats 175/105 10 burpees 50 pull ups 4 rds for time 4 rds for time CHIPPER is a crossfit complex in which there are no rounds! 10 Wall Plank-to-Supports 400 m farmers carry, Str- bent over row 10-10-10 50 mountain climbers, Wod 100 sit ups 25 Snatch 96/65 That said, this CrossFit warm-up will set you up for success by touching on every component you need to become the best functional fitness athlete you can be. Eingestellt von Hannah um 5 hang cleans This means opting for full-body cardio machines like the rower and air bike. 10-9-8-7-6-5-4-3-2-1 My goal for the rest of this article is to keep things simple. 20 front squats 75/45 If you do, practice doing push-ups with them on before the WOD starts so you can make adjustments. 10 med ball cleans Wod 10 dB curls Strength/Skill: deadlift (5-5-3) 5-3-1 5 rounds ( not for time, but 25 min cut off) 100 m walking lunge with plate overhead 45/25 100 squats 25 med ball sit ups WOD Whether youre getting ready for Murph or just want to hit a CrossFit classic, this guide will help you get a great score on the Cindy WOD. 3 min max hand release push ups(record reps) 20m broad jumps Easy AMRAP x 10minutes: 20 min cut off, Warm up: 5 min rolling A band pull-apart increases blood flow and range of motion. WOD Spez. 3 rds, Warm up: 5 min jump rope, 40m bear crawl 3 min of max back squats 95/65 Burpees Str-bench press 5-5-3(5-5-5) Burpee pull ups, Wod Rest 2 min 10 min cut off, Str-front squat 5-5-5(5-3-1) Athletes like Chris Spealler have been known to best 30 rounds on this workout. Calf raises 20 reps Toes 2 Bar The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. Cool Down: stretch and roll KB SDHP Follow along and get something done in less then 20 minutes. Join us. *** If your main or secondary strength moves are particularly challenging and doing 10 reps will tax you too much, perform fewer reps as needed. 50 back hand touches from plank In the case of "Cindy," we might substitute push-ups for kettlebell swings or hollow rocks. 50 burpee pull-ups 10 front rack lunges 95/65 Wod Need help with your pull-ups? 10 bar bell curls 45/65 Full CrossFit Warm up and Workout | Mod Cindy | BigManWod 1,532 views Mar 27, 2019 John Konye 2.74K subscribers 33 Dislike Share Full Warm up and Workout with timers. It forces your nervous system to wake up before the clock actually starts. -100(50 each arm)One arm DB snatches 35/25 100 pull ups 800 m run Closed due to icy roads. 30 air squats 5 over the bar burpees 10 one arm DB power snatch-L 10 one arm DB power snatch-R Str-back squat 5-3-1 Complete as many rounds as possible in 15 mins of: Halos. 20 DB curls Know swings 53/35 20 push ups 40 m of bear crawls, Wod Read Also: Top 6 Best Plyometric Boxes For Your Workouts. 3 min of thrusters 135/95 Here, youll perform extremely lighter versions of the lifts of the day to dial in your technique. 50 KB Swings 53/35 5 min roll 2 min rest Cool Down: stretch and roll 2 min sit ups, Wod 200 m sprint This scheme for general orientation in the alternation of load types. 10 pull ups For example, if you take an average of one minute, youll get a score of approximately 20 rounds. 5 burpees TABATA 21-18-15-12-09-06-03 5 clean and jerks 135/95 Neglecting mobility exercises can easily become the difference between crushing a new PR (personal record) and staying stuck in the rut of a plateau. 25 sit ups Tabata flutter kicks 8 rounds, Wod Cool Down: stretch, Warm up: 5 minute foam roller 3 rounds of Cindy 100 Burpees, Warm up Strength and Skill: power clean 1-1-1-1-1 5 pull ups As appropriate, plug them into the components of your warm-up aerobic training, mobility training, muscle activation, and skills training and youve got yourself a warm-up. 3 min rest 7 box jumps 50 air squats 100 squats Wod 10 ring dips 1 thruster 105/75 20 push ups Because of the large variety of crossfit workouts, there is always a need to find a unique, interesting and balanced workout, which would fit perfectly into the athlete's unique training plan. 3 min rest Curtis Ps 95/65 Push-ups, WOD 200 m run Strength and Skill: weighted pull ups, 5 sets Pull ups E2MOM Standing tricep skull crushers 310, Wod Str-press 3-3-3 25 ring rows, Wod 20 PVC good mornings 4 rds, Warm up: 800m run, 20 lunges 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. 15 DB curls(5 sets) 12 Deadlifts, 155/105 lbs Again, if youre struggling with your pull-ups or you cant seem to break a PR, go back to basics. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . 2 min rest 200 m farmers carry Bent over rows 10-10-10-10 21 burpees 200 m run 21-15-9 reps for time of: Deadlifts 135/95 5 burpee pull ups 1 min run 3 min of 20 sit ups Tricep pull down with band 21-15-09 For time: -800 m run 5 burpees, Str: deadlift 5-3-1 Wod Perform Tabata routines (7 rounds of 20 seconds of work, 10 seconds rest). 5 rounds for time, E3MOM: 5 rds: 5 push press 115/75, 20m bear crawl, WOD Cool down: 50 supermans,50 sit-ups. Wod 1000m row Band pull-aparts and straight-arm lat pulldowns will build a strong upper back. 75 double unders 25 shoulder 2 over head 95/65 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. 150 air squats, WOD 20 min AMRAP, Warm up Not for time, Warm up Wod 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/. 3 rounds of Cindy. 35 med ball sit ups 75 lunges with DB 35/25 The Cindy WOD Strategy 1. Str- front squat 1-1-1-1 Thanks Mike and CrossFit Steamboat for allowing me to WOD . 100 sit ups 6 Wall Squat, General Barbell Warm Up 1x: 7 push press Strength: press (5-5-3)(5-3-1) 5-5-3(5-5-5)-Max reps at 40%, Wod At that point before I would transition I would repeat to myself- Push em out. The Cindy WOD is a game of seconds. 20 med ball cleans, WOD then 10 power cleans 95/65 -Box jumps/steps Wod 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. JT 100 squats 20 double unders Decreased risk of injury - a proper warm-up puts your muscles through the range of motion (ROM) of the workout. warm up for cindy wod. Row for Calories What will it take to convince you that its important? 20 min cut off. 50 double-unders. Wod 10 minute AMRAP, WOD Cools down 30-25-20 To customize your warm-up to each WOD, consider the following factors: Select one to three movements to answer each of the above questions. 20 super mans(back extensions), Wod

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