Deadlift 3x5
3 @ 63%
3 @ 70%
3 @ 77%
3 @ 85%
3 @ 93%
Metcon:
"Annie"
50-40-30-20-10 reps of:
Double unders
Sit-ups
Scaling options once again provided by CrossFit Brand-X:
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups
If you cannot do double unders, sub tuck jumps. All sit-ups are to be unanchored butterfly position sit-ups.
Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
1 comments:
I knew this would be hard because I was so used to anchored sit-ups. I guess this is one i gotta work on getting better at along with those double unders.
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