WOD: Cindy
Tuesday, July 21, 2026 | CrossFit MYO, San Jose CA
The Workout
Cindy
AMRAP 20 minutes of: • 5 pull-ups • 10 push-ups • 15 squats
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP builds high-volume pulling and pushing capacity under accumulating fatigue, training your lats, shoulders, and chest to maintain output when local muscular failure approaches. The 20-minute duration shifts the demand toward oxidative pathways, improving your ability to clear hydrogen ions and sustain power output across repeated bodyweight efforts. The squat volume (300+ reps at Rx) creates a systemic metabolic stimulus that elevates post-exercise oxygen consumption for hours afterward.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Pull-ups, push-ups, air squats — as prescribed |
| Intermediate | Band-assisted pull-ups (thin band), push-ups with hands elevated on 24”/20” box, air squats |
| Beginner | Ring rows (feet walked forward for challenge), knee push-ups or hands-on-30” box push-ups, air squats to 14” target |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I break up the pull-ups and push-ups to avoid burning out early?
A: Start with 2-3 / 2-3 splits on pull-ups and 5-5 on push-ups from round one — even if you feel fresh. The squats will spike your heart rate and fatigue your core, making upper-body sets harder as the clock ticks. Consistency beats hero sets; 15 unbroken rounds trumps 8 fast rounds followed by singles.
Q: My shoulders and elbows get cranky on high-rep push-ups. What’s the best adjustment?
A: Elevate your hands to a 24” box (intermediate) or 30” box (beginner) — this reduces shoulder flexion demand and elbow load while preserving the pushing pattern. Keep elbows at ~45° from torso, not flared. If irritation persists, swap to dumbbell floor presses (35/25 lb) for the same rep scheme.
Q: I can’t do a single strict pull-up yet. Will ring rows actually help me get there?
A: Yes — ring rows build the same vertical pulling mechanics (scapular depression, lat engagement, elbow drive) at a scalable angle. Walk your feet forward each week to increase difficulty; once you hit 5 reps with body nearly parallel to floor, you’re close to a strict pull-up. Pair with 3×5 eccentric pull-ups (3-sec lower) twice weekly after class.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136