Strict Cindy

CrossFit Carolina Beach – CrossFit

– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.
– Metcon: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with strict pull-ups. This will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A good goal is to hit half the number of rounds you completed during regular ”Cindy”

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A: Warm-up (No Measure)

At a slow pace with an empty bar:


Strict Press

Barbell Rows

Barbell Curls

*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)


Review shoulder Press

Review Pull-up Scaling

Review Push-up Scaling


B: Shoulder Press (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.

– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.

Metcon Prep

C: Strict Pull Ups (Warm-up x 2 sets of 3. Rest 60s.)

Chin over bar. Play around with mixed grip and supinated


D: Strict Cindy (AMRAP – Rounds and Reps)


5 Strict Pull-ups

10 Push-ups

15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

Extra Credit

E: KB Windmill (3 x 6 ea. Rest 30s)

Categories: WOD

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