22.06.20

INTENDED STIMULUS

15-25 sit-ups per minute and 50-75 double-unders per minute.

Ten-minute higher volume workout where athletes are constantly moving and accumulating repetitions.

Opportunity to skill and drill the technique of the double-under within a workout.

RX

On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

SCALED

On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups

SKILL WORK

Post-workout:
Accumulate:
50 supermans / 50 Hollow Rocks

STRETCHING

2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch

WHITE BOARD BRIEF

Target reps | 400+ reps

Today’s workout is a fun play on the CrossFit benchmark workout, “Annie”. However, expect to perform a few more reps than the original benchmark.

We will spend a good amount of today’s warm-up skilling and drilling the double-under. The goal is to establish a base for some while dialing in finer points of technique for others. No matter where you fall on this spectrum as an athlete, you should have something to work on today.

This is a great workout for most athletes to try and complete as prescribed. Even if you are not proficient with double-unders, you can still perform double-unders to attempts/practice, single-single-double, or even single-under skill variations (backward, single-leg, jogging, etc.).

All athletes should aim to complete between 15-25 sit-ups per minute. Athletes that are proficient with double-unders should expect to complete between 50-75 reps per minute.

After completing today’s workout, we are going to work on our posterior chain & core muscles by performing supermans and hollow rocks.