CrossFit – Thu, Jan 12
Warm-up
Weightlifting
Deadlift (5-5-5+
65/75/85% of your working 1RM. The last set is a max rep set. Push yourself if you’ve done at least 1 cycle so far.
65/75/85% of your working 1RM. The last set is a max rep set. Push yourself if you’ve done at least 1 cycle so far.
2ish warm up sets
3 minutes between working sets.
18 minute cap)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
TC: 12 minutes
Scaling Options
Beginner
30-25-20-15-10
Single-Unders
Anchored Sit-Ups
Intermediate
40-35-25-20-10
Double-Unders
Sit-Ups
Extra Accessory
Conditioning (9 Rounds for reps)
For max Calories, any machine
3 x 30 seconds, rest 30 seconds
3 x 20 seconds, rest 40 seconds
3 x 10 seconds, rest 50 seconds
A. General
90 second single unders
10 Alternating Deadbugs
60 second double unders
10 Alternating bird dogs
30 seconds “Party Trick”
*Something cool at the apex of your skipping threshold.
B. Mobility
Single leg deficit calf raise
30sec/side
https://youtu.be/yEISAXTM680
C. Specific
4mins of:
15sec on/15sec off
1. Odd object carry @ ascending
2. Hanging L-sit hold
3. Banded Good mornings
4. Band pull-aparts