CANDY
5 rounds for time of:
20 Pull-ups
40 Push-ups
60 Air Squats
Introduction:
CrossFit’s benchmark workouts, affectionately known as “The Girls,” are designed to test and improve various aspects of fitness. Among them, “Candy” is a deceptively simple yet highly effective workout that targets cardiovascular endurance, strength, and stamina, making it perfect for those at a beginner to intermediate level.
The Workout
The “Candy” workout consists of:
- 5 rounds for time of:
- 20 Pull-ups
- 40 Push-ups
- 60 Air Squats
Equipment
To complete the “Candy” workout, you will need the following equipment:
- Pull-up Bar
- Chalk (optional, for grip)
- Grips
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Movements:
The “Candy” workout includes three fundamental CrossFit movements:
- Pull-ups: Ensure a full range of motion by starting from a dead hang and pulling up until your chin is above the bar.
- Push-ups: Maintain a straight body line from head to heels, lowering your chest to the ground and pushing back up to full arm extension.
- Air Squats: Perform a full squat by lowering your hips below parallel and standing back up to full hip and knee extension.
Preparation
Warming up properly is crucial to prevent injury and enhance performance. Here’s a step-by-step guide to prepare for “Candy”:
General Warm-Up (10-15 minutes)
Begin with a general warm-up to get your blood flowing and muscles ready:
- Light Cardio (5 minutes)
- Choose an activity such as jogging, rowing, or jumping rope to elevate your heart rate.
- Dynamic Stretches (5-10 minutes)
- Perform movements like arm circles, leg swings, and torso twists to increase mobility and range of motion, focusing on areas used in the workout.
- Foam Rolling (optional, 5 minutes)
- Spend a few minutes rolling out major muscle groups, particularly the shoulders, chest, and legs, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Move on to specific exercises that prepare the muscles and movements involved in “Candy”:
Pull-Up Preparation
- Shoulder Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles.
- Follow with 2 sets of 10 Hollow Holds to engage your core and improve body control.
- Pull-Up Progressions
- Practice 2-3 sets of Assisted Pull-ups using a band or perform Jumping Pull-ups if you’re still working on achieving unassisted pull-ups.
Push-Up Preparation
- Chest and Tricep Activation
- Perform 2 sets of 10 Knee Push-ups or Elevated Push-ups to warm up your chest and triceps.
- Do 2 sets of 10 Shoulder Taps to engage your core and improve shoulder stability.
Air Squat Preparation
- Leg and Hip Activation
- Perform 2 sets of 10 Bodyweight Squats to warm up your legs and hips.
- Do 2 sets of 10 Glute Bridges to activate your glutes and hamstrings.
- Mobility Drills
- Spend 2-3 minutes on Ankle and Hip Mobility exercises, such as deep squats and ankle stretches, to ensure proper squat depth and form.
Final Warm-Up Set
Before starting the workout, complete a few rehearsal sets to ensure you’re ready:
- Pull-Up Rehearsal
- Perform 1-2 sets of 5-10 Pull-ups or a scaled variation to ensure you’re comfortable with the movement.
- Push-Up Rehearsal
- Do 1-2 sets of 10-15 Push-ups to ensure your form is solid and you’re prepared for the workout.
- Air Squat Rehearsal
- Perform 1-2 sets of 15-20 Air Squats to ensure your technique is solid and you’re ready to go.
Conclusion:
The “Candy” workout is a fantastic benchmark to test your endurance, strength, and stamina. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to scale the movements as needed, always prioritize form and safety, and most importantly, enjoy the process of pushing your limits and celebrating your progress. Embrace the challenge and keep striving to improve. Happy training!
