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Awful Annie

P6 CrossFit – CrossFit

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Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Rounds

2:00 Cardio

25 drag rope single unders (OR 35 regular single unders)

10 halfway/parallel GHD Sit Ups (OR 10 V Ups)

5 Cleans (ascending weight)

4. Workout Prep

1 Set (fast)

10 Drag Rope Double-under (OR 20 regular double under)

10 GHD sit-up (OR 10 alternating V Up)

2 Clean (at workout weight)

Awful Annie (Time)

15:00-35:00

RX+:

50-40-30-20-10

Drag Rope Double-under (OR 100-80-60-40-20 Regular Double Unders)

GHD sit-up (OR 75-60-45-30-15 Alternating V Up)

5-4-3-2-1

Clean (275/185)

RX:

75-60-45-30-15

Double-unders

30-25-20-15-10

GHD Sit Ups

5-4-3-2-1

Cleans (185/135)

Scaled:

100-80-60-40-20

Single-unders

30-25-20-15-10

T2R

5-4-3-2-1

Cleans (135/95)

The SCALING aim is to use appropriate loading relative to your 1 RM and have a smooth pace on the skilled movements

Scale to finish near the target score

TARGET SCORE

Target Time: 11-14 minutes

Time Cap: 20 minutes

STIMULUS

This is right up our alley! We have high skilled movements paired together for a lot of volume! And the heavy barbell thrown in to keep us honest and add in that heavy pull stimulus.

WORKOUT STRATEGY & FLOW

Drag rope: Aim for sets of 10+, for regular double unders aim for sets of 50+ with a loose grip and quick wrists.

GHD Sit Ups: This is a high volume but we do a lot of midline conditioning so we are prepared. Start with maintainable smooth sets and hang on!

Clean: We’d prefer all of these be power clean and not over 85% max of 1RM Power Clean.

Deadlift (10×3)

35:00-50:00

3 Deadlifts x10 (70-80%)

Once warmed up make smart calculated jumps in weight to reach a Heavy Single

Focus on keeping core tight with shoulders, torso, hips staying in line through each rep

Drive the feet through the floor and squeeze hips/butt

Rest 1-2 mins between sets

Muscle Up Skill (AMRAP – Reps)

50:00-60:00

5 Sets

Every 1:50

7/5 Muscle Ups (Unbroken)

Score is the total number of muscle ups. We want you to pick a number you can stick with unbroken!

STIMULUS and GOALS

This is building on our progression to improve our muscle up capacity after a metcon with some midline endurance included that will prime the movement and allow us to perform this piece earlier in the day (after an active recovery day), but not completely fresh.

WORKOUT STRATEGY & FLOW

Muscle Up: Stay unbroken! Be efficient and really work on smooth reps. No chicken winging! Bump down the reps if needed

Deadlift (10 x 3)

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