9. April 2024
Apr
09
CrossFit – Tue, Apr 9
Warm-Up
Warm-Up
2 ROUNDS
10 Bunny Hops
10/10 Single Leg Hops*
5 Scap Push-Ups
20 Slow Alt. Shoulder Taps
:30 Plank Hold**
*Single Unders 2nd Round
**Tuck Hold 2nd Round
Into…
2-3 ROUNDS (Time Permitting)
15 Fast Single Unders or Double Unders
10 Push-Ups or Knee Push-Ups
10 Sit-Ups
Strength – All
Bench Press (3×8*)
Workout – Performance
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Workout – Fitness
„ANNIE (FITNESS)“ (Time)
FOR TIME
100-80-60-40-20
Single Unders
40-30-20-20-10
Sit-Ups
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Strength | Volume/Capacity Cycle