Cincy
5 Rounds for time:
- 2 Rounds of Cindy
- 1 Round of Nancy
Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Squats
Nancy: 400m Run, 15 Overhead Squats (95kg/65kg)
This workout is a combination of two classic WODs; Cindy and Nancy. Complete 2 rounds of Cindy, followed by 1 round of Nancy. Together that’s 1 round! Keep going until you have completed 5 total rounds. Your score is the total time.
This workout will be long (20+ minutes for most athletes) so make sure you pace well from beginning. Choose a load for the overhead squat that allows you complete 15 reps in no more than 2 sets. Your aim should be to complete the workout at a steady pace.
Ellen
3 Rounds for time:
- 20 Burpees
- 21 Alternating Dumbbell Snatches (50/35 lb)
- 12 Dumbbell Thrusters (2×50/35 lb)
Complete as fast as possible in the order written for 3 rounds against the clock.
Score is the time on the clock when the last round of the Dumbbell Thrusters is completed.
Scaling Options
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of Snatches and Thrusters should be completed in only 1-2 sets with minimal rest in between.
Intermediate
- 3 Rounds for Time
- 20 Burpees
- 21 Alternating Dumbbell Snatches (35/20 lb)
- 12 Dumbbell Thrusters (2×35/20 lb)
Beginner
- 3 Rounds for Time
- 10 Burpees
- 12 Alternating Dumbbell Snatches (20/10 lb)
- 9 Dumbbell Thrusters (2×20/10 lb)
Read More: 8 Sit Up Abs Exercises to Build a 6 Pack and Strong Core
Image Sources
- crossfit-homeworkout: Photos courtesy of CrossFIt Inc