Annie

Tuesday – July 25, 2017 – 170725
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working on single arm kettlebell snatches or db snatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of 5-10 per side.
Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set)
Super Set: 3-3-3-3-3 weighted ring-dip (or progression)
Metabolic Conditioning: “Annie”
For Time
50-40-30-20-10
Double Unders (Health: 2x single unders)
Sit-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-10 minutes. Scale Up: Unbroken double unders.
Compare to: Annie
Coaching Tips: Remember to keep the knees straight and arms at your sides for the jump rope stuff. No slamming the feet. It is all in the wrists and elbows! Sit ups should be done with an Abmat (or similar), but do not anchor the feet.
Optional ‘Cash Out’:  10 toes to bar, 200m run, 3 rounds
“By the Numbers” Book References: Double Unders p. 213, Butterfly Sit-ups p. 512