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Friday November 13, 2015 CrossFit Stapleton- Denver, CO

BENCHMARK DAY! 

wonderwoman001

Come on in and test yourself today

1 Rep Max Clean & Jerk

&

‘Annie’

Don’t forget to record your scores!!!

Good luck to you all!!!!

GOAL TIMES FOR ANNIE WOD

WodStar RX Goal Times:

  • Elite-Sub 4:30
  • Level 3 -4:30-5:30
  • Level 2– 5:30-8:00
  • Level 1– 8:00-10:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

TIPS FOR ANNIE WOD

  • This couplet is designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
  • Avoid “red lining” in the high rep rounds. Use a steady unbroken pace, then sprint through the last three rounds.

SCALING FOR ANNIE WOD

MOVEMENT SCALING

Double-unders:

  • Stick Jumps (over barbell)

Sit-Up

  • Feet anchored
  • Hands to heels

WORKOUT SCALING OPTIONS

  • Apply 10:00 time cap
  • Cut double-under reps to 30, 25, 20, 15, 10
  • Cut single-under reps to 100, 75, 50, 25, 12

 

CROSSFIT CLASSES: 

Performance-

A. For max reps:
3 Minutes of Bar-Facing Burpees

Immediately followed by…

B. 12 Minutes to Establish today’s 1-RM Clean & Jerk

C. BENCHMARK FRIDAY – ‘ANNIE’

50 – 40 – 30 – 20 -10

DUs

Sit-ups

———————————————————————————————————————

Fitness-

A. Four-Five sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor.

B. Benchmark FRIDAY – ‘ANNIE’

50 – 40 – 30 – 20 – 10

DUs (Sub = stick jumps)

Sit-ups

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD – Running Annie!
50, 40, 30, 20, 10 for Time
DUs (sub = stick jumps or mountain climbers)
Abmat situps
400m Run after 50, 40, 30 and 20 (=4, 400s)
MyZone: Yellow/Red

Rest 3-4 minutes… then…

3 Rounds for Time:
6 DB Thrusters (30/20)
12 Toes-to-Bar (sub knees to elbows, knees to chest)
MyZone: Sprint/Red

———————————————————————————————————————

BUMPERS CLUB HOMEWORK: 

WEEK OF 11/10 – WAVE 2/DAY 3 – Max Effort

Push press, 7×3 reps

Jerk complex: 1 push jerk + 1 BTN jerk + 1 split jerk x 5 sets @ 75% of 3RM PP

*All 3 movements are done consecutively before putting bar down. BTN jerk may be split or push, shooters choice.

Split Jerk, 5×3 reps

Then, 1 x as many reps as possible @ 80% of 3RM

45 Meter overhead walking lunge @ 95#(65#)

Deficit paralette handstand push-ups, 3 x max rep sets

Using same paralettes, 5 x max second L hold

*Rest 1 full minute between sets.

 

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