What is Strict Cindy in CrossFit? Demo & Coach Tips
In the world of CrossFit, few workouts are as well-known and widely tested as “Cindy.”
This classic workout is a benchmark that pushes you to your limits, challenging your strength, endurance, and mental toughness.
Cindy’s structure is simple: a 20-minute AMRAP (As Many Rounds As Possible) of 5 pull-ups, 10 push-ups, and 15 air squats.
It’s straightforward but intense, pushing you to see how many rounds you can complete in the given time.
However, if you’re looking to take things up a notch, “Strict Cindy” adds an interesting twist to the original benchmark.
Instead of kipping or swinging through the pull-ups, you’ll perform each one with strict form—demanding complete upper-body control and strength.
This article will take you through everything you need to know about Strict Cindy.
You’ll learn how it differs from the traditional Cindy workout, what makes strict pull-ups more challenging, and why this variation can be so beneficial for your training.
We’ll also cover some tips and techniques to help you maximize your rounds, even if you’re still building up to strict pull-ups.
By the end, you’ll be fully prepared to take on Strict Cindy, whether as a new challenge or as a regular test of your fitness progress.
What is Strict Cindy in CrossFit?
Strict Cindy is a variation of the original Cindy CrossFit workout that keeps the same basic format but raises the bar by requiring strict pull-ups instead of the kipping pull-ups typical in CrossFit workouts.
In this version, each pull-up is performed without any swinging or use of momentum, making the workout significantly more demanding on your upper body and core strength.
By removing the momentum of the kip, the 20-minute AMRAP can become grueling even for CrossFit Games athletes.
Strict Cindy forces you to rely on raw power and control, helping you build strength in a way that the original version doesn’t.
Workout Format
Strict Cindy uses the same AMRAP (As Many Rounds As Possible) setup as the traditional Cindy WOD (1)
20-minute AMRAP
5 strict pull-ups
10 push-ups
15 air squats
You’ll repeat this cycle as many times as you can within the 20 minutes. However, the key difference is in the pull-ups.
To count as a “strict” pull-up, each rep must be completed with no kipping, swinging, or momentum from your legs or hips.
You’ll start from a dead hang, pull yourself up until your chin is above the bar, and then lower yourself back to a full extension.
This small change in form has a big impact on the workout, as strict pull-ups require significantly more upper-body and core strength than kipping pull-ups.
In Strict Cindy, the strict pull-ups elevate the intensity, helping you to build strength and control in a measurable way.
The format may look similar, but the level of effort required for each round is much higher, making Strict Cindy a unique and challenging test of your fitness.
Proper Form and Technique for Strict Pull-Ups
Dead Hang Start
To set yourself up for a successful strict pull-up, begin from a dead hang position.
This means your arms are fully extended, your shoulders are relaxed, and you’re hanging from the bar without any momentum.
Starting here allows you to fully engage your lats and upper back before initiating the pull.
A proper dead hang not only activates the muscles you’ll need throughout the pull-up but also sets a strong foundation to avoid unnecessary swinging or cheating reps.
Pulling Motion
When you begin the pull, rely solely on your upper body strength—especially your lats, upper back, and arms.
Keep your body stable and controlled as you lift, pulling smoothly and steadily rather than using momentum.
Your core should be engaged to help stabilize your body, preventing any swinging.
The strict pull-up is all about control, so think of pulling your elbows down and back to lift yourself rather than just aiming to get your chin over the bar.
This controlled motion builds the strength necessary to support your body weight efficiently.
Chin Over the Bar
To complete each rep, your chin must clear the bar at the top.
This full range of motion is critical for ensuring that you’re working the entire upper body and not shortchanging yourself.
Pausing briefly once your chin is over the bar can also help to reinforce control and stability, making each rep count and giving you a clear benchmark for success.
Return to Full Extension
Once your chin is over the bar, you’ll need to lower yourself back to a full dead hang position before starting the next rep.
Make sure you return to complete arm extension, as partial reps won’t engage your muscles through their full range.
Controlled lowering is just as important as the pull-up itself, as it engages your muscles eccentrically, which is beneficial for building strength.
Avoiding Kipping or Swinging
Throughout Strict Cindy, it’s essential to maintain strict form.
Avoid using your legs or hips to generate momentum—this means no kipping, swinging, or jerking movements.
To keep your form in check, focus on squeezing your core and glutes to stabilize your lower body.
Using a strict form not only maximizes the effectiveness of the workout but also reduces the risk of injury by eliminating unnecessary strain on your shoulders.
Benefits of Strict Cindy
Strength Gains
The strict pull-ups in Strict Cindy provide a unique opportunity to build upper body pulling strength, particularly in your lats, shoulders, and biceps.
Since you’re lifting your entire body weight with no assistance from momentum, you’re pushing these muscles to work harder than they would in a kipping pull-up.
This type of controlled movement promotes overall body control, creating a solid foundation of strength that translates to other CrossFit movements.
Improved Muscular Endurance
Strict Cindy challenges multiple muscle groups with each round, encouraging endurance in your upper body, chest, and legs.
The combination of strict pull-ups, push-ups, and air squats keeps you moving for the entire 20 minutes, building muscular endurance and mental stamina as you try to complete as many rounds as possible.
Over time, this workout helps improve your ability to sustain strength and control in prolonged efforts.
Consistent Progress Tracking
One of the key benefits of Strict Cindy is that it allows you to measure your progress accurately.
With strict pull-ups, your form is consistent, as each rep requires full control and range of motion.
This consistency makes it easier to track your improvement over time, as you can compare rounds completed without the variability that kipping pull-ups introduce.
Reduced Injury Risk
Strict pull-ups are also beneficial because they reduce the risk of injury, particularly to the shoulders in the absence of adequate relative strength.
Kipping movements can place additional strain on your shoulder joints via a higher need for control at the shoulder joint. (2)
This may lead to discomfort or injury if performed improperly or excessively without high levels of absolute strength at the shoulder.
By focusing on strict pull-up work, you’re promoting safer, more controlled movements that place less stress on vulnerable areas while still achieving an effective upper body workout.
Scaling Options for Strict Cindy
Modification Options for Pull-Ups
Band-Assisted Pull-Ups
If you’re building up to strict pull-ups, resistance bands are a great scaling option.
Loop a band over the pull-up bar and place one or both feet in the band to reduce the amount of body weight you’re lifting.
This assistance allows you to focus on form and build the upper body strength needed for unassisted pull-ups.
Bands are also available in different resistance levels, making it easy to progress as you get stronger.
Ring Rows
Ring rows are an excellent alternative that works similar muscles with an adjustable difficulty level.
By adjusting your body angle (the closer you stand to vertical, the easier it becomes), you can find the right level of challenge for your pulling strength.
Ring rows also help develop upper body control, similar to strict pull-ups, without requiring you to lift your full body weight vertically.
Jumping Pull-Ups
Jumping pull-ups are a beginner-friendly option that allows you to use leg assistance while working on the pull-up movement pattern.
Start by positioning yourself below the bar so that when you jump, your chin clears the bar.
This exercise helps you practice pulling with upper body strength while receiving a boost from your legs, providing partial assistance for beginners to build up to strict pull-ups.
Modifications for Push-Ups and Air Squats
Push-Up Modifications
If strict push-ups are challenging, you can scale them down to knee push-ups or elevated push-ups on a box or bench.
Knee push-ups reduce the weight on your upper body, making it easier to perform a full range of motion, while elevated push-ups decrease the difficulty by changing the angle, making it easier to maintain form and control.
Air Squat Modifications
If air squats are difficult, you can try partial squats, only lowering as far as is comfortable, or using a chair or box as a guide to help you sit back and engage your glutes.
Both modifications allow you to work on the squat pattern while accommodating your current level of mobility and strength.
Performance Standards and Goals
Benchmark Rounds
Setting a target number of rounds for Strict Cindy depends on your fitness level and familiarity with strict pull-ups.
Here are general benchmarks to help you gauge your performance:
Beginner
Aim for 10-15 rounds. This range accommodates those newer to CrossFit or strict pull-ups, offering a solid endurance challenge while still maintaining form.
Intermediate
Aim for 15-20 rounds. If you’re comfortable with strict pull-ups and have a strong endurance base, this level provides a challenging but achievable goal.
Advanced
Aim for 20+ rounds. Advanced athletes with a solid foundation in strict pull-ups, push-ups, and air squats will find this level requires both strength and endurance to maintain form throughout.
For comparison, the original Cindy workout with kipping pull-ups has a record of over 30 rounds.
However, with strict pull-ups, Strict Cindy is more challenging, as each round requires more strength and control.
These benchmarks reflect the added difficulty and strength demands of maintaining strict form, giving you a new standard to measure your progress in both strength and stamina.
Coaches’ Tips for Improving Your Strict Cindy Performance
Endurance Strategy
To perform well in a 20-minute AMRAP like Strict Cindy, pacing is crucial.
Start at a sustainable pace that allows you to keep moving without hitting early fatigue.
Rather than sprinting through rounds, focus on smooth and efficient transitions between movements.
For example, as you finish each set of pull-ups, mentally prepare for push-ups as you drop down.
Additionally, establish a controlled breathing rhythm: exhale on the exertion phase of each rep (e.g., as you push up or pull up) to keep oxygen flowing to your muscles.
Keeping transitions quick but steady will help you avoid burnout halfway through.
Maintaining Form Under Fatigue
As the minutes pass, muscle fatigue can compromise your form, especially on pull-ups and push-ups.
To counter this, focus on small form cues to keep each rep effective and with good form.
For strict pull-ups, think about engaging your lats and keeping your core tight to stabilize your body.
In push-ups, maintain a solid plank position with your chest leading the way to the ground.
If you feel your form slipping, consider breaking up the reps earlier.
For instance, do sets of 2-3 pull-ups with brief pauses instead of a full set of 5 in one go.
This will help you maintain technique and control under fatigue.
Mental Toughness
One of the biggest challenges in AMRAP workouts is staying mentally engaged and committed as fatigue builds.
Break down the workout into smaller segments—focus on completing each round instead of counting down the entire 20 minutes.
Set micro-goals, like completing three rounds without rest, then resetting your focus for the next segment.
Visualize each movement as you prepare to begin it, which can help reinforce correct form while keeping you mentally focused.
Embrace the discomfort and remind yourself of the benefits you’re gaining with each rep.
Recovery Tips
Strict Cindy is demanding on your muscles, especially the upper body.
After the workout, spending some time cooling down with dynamic stretching is a good idea, focusing on areas like your lats, shoulders, chest, and quads.
Incorporate foam rolling to ease any muscle tightness, particularly in your back and shoulders after the strict pull ups and push ups/
Hydration and proper nutrition will aid muscle recovery, so refuel with a balanced post-workout meal or snack.
Adding in some light movement the day after, like a gentle walk or yoga session, can help reduce soreness and promote blood flow.
Final Thoughts on The Srict Cindy CrossFit WOD
Strict Cindy is an excellent benchmark workout and a test of your strength and endurance, combining the classic Cindy movements with the added challenge of strict pull-ups.
This workout focuses on building upper-body pulling strength by eliminating kipping and requires greater control across all movements.
Following proper form and pacing strategies will help you improve your performance while scaling options make it accessible for athletes of various levels.
If you’re ready for a new test of strength and endurance, set a clock for a 20-min AMRAP and give Strict Cindy a shot!
Keep track of your rounds and aim to improve each time you try the workout.
Over time, you’ll notice your upper body strength, muscular endurance, and mental resilience growing.
You may even get to the point where a weighted vest is warranted. But let’s take one step at a time here.
If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free.
As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster.
References:
1. CrossFit. (n.d.). Cindy. CrossFit. Retrieved November 5, 2024, from https://www.crossfit.com/search/cindy
2. Williamson, T., & Price, P. D. (2021). A comparison of muscle activity between strict, kipping and butterfly pull-ups. The Journal of Sport and Exercise Science, 5(2), 149-155. https://research.stmarys.ac.uk/id/eprint/4703/1/Williamson-Price-2021.pdf
