• Coach Fergs

4.9.20 At-home Workout

Today we're going to tackle one of the CrossFit Benchmark workouts, Cindy.


One of the core tenants of CrossFit is that the workouts are different every day, meaning we don't do the traditional gym workouts of "chest and tri, back and bi" days. The truth is, that routine is simply too boring for most people. They need variation. The need originality and they need a challenge that keeps them progressing.


By introducing the body to a constantly changing stimulus, it's VERY hard to reach your genetic potential. And that's GREAT because it means you almost never hit a training plateau cause the muscles and nervous system are constantly being challenged.

Consider a long distance runner or cyclist. They can do that ONE thing VERY good for LONG periods of time because they train for that one modality (exercise) and by definition, have become a specialist. But how good are they at other physical activities? How do they stack up against the non-specialist?


Here's a hint; not very good and here's why --> they only train that ONE area of physical exertion. They only train that ONE energy system (there's 3 energy systems and they must ALL be trained for well-rounded fitness). Put the specialist into a CrossFit environment and the average CrossFitter will run circles around the specialist. The founder of CrossFit, Greg Glassman said it best,


"We do your stuff almost as good as you, you can’t do our stuff at all, and we do stuff neither of us does way better than you can."


Constantly varying our workouts IS one of the biggest reasons CrossFit has proven to be SO successful in helping people lose weight, tone muscles, get OFF prescription meds (or at least greatly reduce their need) and maintain a healthy lifestyle for YEARS when everything else they've tried has failed. Oh, and the other people in the gym provide a support structure that you simply CANNOT get by working out alone or at a globo gym.

"Cindy” 20 Minute AMRAP (As Many Reps As Possible)


  • 5 Pullups

  • 10 Pushups

  • 15 Air Squats (BELOW parallel if possible)

Set a timer for 20 minutes. Complete as many repetitions as you can before the clock runs out. If you don't have a place to do Pull-ups you can sub in some sort of rowing movement, like bent-over dumbbell or barbell rows, a fixed object row (like underneath a table or desk) and if none of those work, try doing sit-ups instead of pull-ups!

This is a hard one so make sure you warm-up thoroughly and do some muscle-specific stretching when you're done!


Good luck,

Coach Fergs~


Alvin CrossFit

1110 E Highway 6

Alvin, TX 77511-2570

281.940.9859

  • Facebook Social Icon
  • Instagram
G.png