Annie, + or – or just Annie

10
Sep

Annie, + or – or just Annie

IRIDIUM CrossFit – CrossFit

Goal is between 10:00-15:00
Maintain sets of 10+ reps in a row on the GHD and 10+ reps in a row on the double unders.
Scale the GHD reps in half if you have never done 55+ GHD sit-ups in a workout. Scale the GHD sit-up to a sit-up or V-up if you have never performed GHD sit-ups in a workout.

Warm-up

AMRAP 6 (~10 reps of each):

Partial ROM GHD Sit-ups

Single Unders

Single Under Bellhops (Front to Back)

Single Under Skier Hops (Side to Side)

Single Under Run in Place

Partial ROM GHD Sit-ups

Single Under Left Leg

Single Under Right Leg

Single Under + Double Under or Double Unders

Weightlifting

MOVEMENT PREP | 10:00

• Review the the substitutions for the GHD sit-up.

• Focus on helping athletes have a standard and consistent range of

motion in the V-up.

• Focus on ensuring athletes touch the weighted sit-up weight over

their head and then touch it to their toes.

3 Sets x 5 Straight-Leg Weighted Sit-ups

• Rest :30 between sets.

• Focus on the range of motion and using the ball to help speed up

the rep.

• Reduce loading if an athlete cannot perform 5 fast and smooth

reps in a row.

3 Sets x 5 V-ups

• Rest :30 between sets.

• Perform the first set with knee tucks.

• Perform the second set with straight legs and hands to the thighs.

• Perform the third set with full range of motion reps.

PROVE IT ROUND | 3:00

• Watch out for athletes who might need to scale up or down. If you

see athletes moving too easily through single unders, encourage

them to use double under attempts in 1:00-1:00-1:00-:30-:30.

1 Set:

20 Unbroken Double Unders (or variation)

10 GHD Sit-ups (or variation)

Metcon (Time)

GHD Annie

50-40-30-20-10

Double-unders

GHD Sit-ups

Metcon (Time)

Annie +

50-40-30-20-10

Double-unders

25-20-15-10-5

GHD Sit-ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

POST WORKOUT SKILL PRACTICE

• Athletes should split each movement into 5-10 rep sets.

• Substitute good mornings, unweighted standing back extension,

and good mornings + air squats in place of the hip extensions, back

extensions, and hip & back extensions.

Accumulate:

25 GHD Hip Extension

20 GHD Back Extensions

15 GHD Hip & Back Extensions