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How to Scale 5 Classic CrossFit Workouts (Tips for Non RX Athletes)


Another classic CrossFit girl WOD, Cindy is a 20 minute AMRAP of the following 3 movements.

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Scaling Cindy

Scale the time on this workout before scaling the movements. The pull-push-squat flow is a proven combination for testing fitness and endurance, so don’t change the order of exercises, either.

AMRAP 10 or AMRAP 15 versions of Cindy are a good way for new CrossFit athletes to get a taste for Cindy.

If you can’t do pull-ups, sub ring rows or jumping pull-ups.

crossfit performance ring rows female crossfitterSource: crossfit epoc

Reduce the push-ups to kneeling or bench push-ups if necessary. And don’t scale squats unless absolutely necessary.

Tips for Cindy

Glance at the clock before you start a new round during the first five minutes.

This will give you a chance to see how long it’s taking you per round and if you’re slowing your pace.

By the end of five minutes, you should be breathing steadily (not gasping) and have an idea of what a comfortable pace is for you. From that point on, your goal is to sustain that pace.

Remember, this workout is about seconds. There are three transitions between each round, meaning if you take extra seconds to transition between them you will add six extra seconds to each round. This isn’t good for your score.

Set up a whiteboard where you can write down or wipe away numbers to track your score. You can also use poker chips, but if you have to move away from the pull-up bar to move one, you’re wasting time.

Either put them some place you can reach them or have someone count for you. Do each set of squats under the pull-up bar so you can immediately start the next round.

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