Here, Jeannie Bassi and Jody Morgan from Beach CrossFit show us how integrating the TRX into a well known CrossFit benchmark workout (“Cindy”) can dramatically enhance the effectiveness of an already grueling routine.
* * *
Introducing the TRX to “Cindy” results in additional explosiveness, balance and stability, not to mention the ultimate fight with your “core” or, as CrossFitter's refer to it, “midline stabilization.” When executed with proper and efficient form using the original CrossFit method, this workout attacks you with a challenging met-con and a test in overall strength and muscular endurance.
Don’t be deceived by the simplicity of the workout. When viewing this for the first time, most people dismiss it with these famous pre-workout words: "That's it?!" Needless to say, you’ll regret saying that to this TRX/CrossFit workout.
In each workout, perform as many rounds as possible (AMRAP) for 20 minutes.
Pull-ups (5 reps)
Push-ups (10 reps)
Squats (15 reps)
TRX Pull-ups (5 reps)
TRX Atomic Push-ups (10 reps)
TRX Jump Squats (15 reps)
The key to success in the TRX Cindy is efficient movements consisting of full ROM, proper form and consistency in body alignment and control, as well as individual modification of the movements to ensure these criteria are being met. Using the TRX and integrating it with CrossFit style workouts and methods will help your body progress to reaching PRs faster, more efficiently and with more consistent form and full ROM. The TRX will help CrossFitters truly feel and understand exactly what midline stabilization is all about and how it will immensely improve overall performance and functionality. This knowledge will ultimately enhance the foundation of any CrossFitter.
Jeannie Bassi is a certified CrossFit instructor, fitness professional and TRX instructor. She is the owner and head trainer of Jeannie's Beach CrossFit (jeanniesbeachcrossfit.blogspot.com) located in Virginia Beach, Virginia.