Workout
“Annie”
50-40-30-20-10
Double unders
Sit ups
^12 min time cap
FOLLOWING
16 EMOM Skill work
Even – gymnastics
Odd – weight lifting
**Annie is a benchmark workout. The workout is read as 50 double unders (DU), 50 sit ups; 40 DUs, 40 sit ups… down to 10 DUs and 10 sit ups. The cut off is to ensure speed of the movement as faster people will complete this around 6 minutes, so we want to make sure the anaerobic stimulus is maintained. Scaling options for the double unders are cutting the reps in half, doing the same number (such as 10) per round, working on double under attempts for time – 60 sec, 50 sec… down to 20 sec – or 2-3x the reps as single unders depending on how proficient you are jumping rope.
Since this is such a short workout, we’re reserving the latter half of the class for some skill work. Pick a weight lifting movement and a bodyweight movement you need work on. This is different than “pick a movement you like and do more of it.” Nahh. Basically you’ll do 3-7 reps of something, working for about 40 seconds, leaving you time to rest so you’re able to keep working on it while your body is “fresh”. You can pick what you want, but coaches have final say because we know what you like and don’t like, and what you need work on.
*Annie – 1/3/18
*Annie – 4/7/17
TODAY
