annie wod variations
Tabata assisted single-leg squats Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. • Rowing Course: Body Position Intermediate Option As a female, snatching 95 pounds 30 times is quite a feat unless you’re Brooke Ence, so scale your weight to a point where you can move it quickly without taking long breaks. Scaling Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout. dumbbell Run 800 meters 2 minutes of chest-to-bar pull-ups Related content: Intermediate Option 10 pistols, alternating legs Row 500 meters Prøv selv. Deck of Cards Diamonds = Push ups Spades = Pull ups Hearts = Burpees Clubs = Sit ups Joker = run one mile (log and post your time) #10 WOD. Barbara is one of many girl WODs that underscores the importance of pull ups. Pull a sub-1:45/500-m pace for as long as possible Complete as many rounds as possible in 12 minutes of: Scaling To succeed in Nancy, you’ve got to have a great pace and take short breaks. 50 kettlebell swings Women: 6-lb. Row 1000 meters TEACHING ABMAT SIT-UPS The Feet Butterflying the feet isolates the abdominals more than keeping the legs out front. Post rounds completed to comments. If not being able to breath and smoked shoulders sounds like a good time to you, then Helen is your girl. Scale pace as needed so that first interval can be maintained for approximately 1 minute. This way, we’re not as effected on the rope by midline fatigue. The keys to success? A good score for a reasonably fit athlete is somewhere between 10 and 12 minutes, although athletes have posted scores as fast as seven and eight minutes. push press, 10-lb. push press, 20-lb. Ready for your lungs to be on fire? Nothing quite measures your accuracy like hurling a 20-pound ball at a 10-foot target 150 times. 50 kettlebell swings 30 hanging leg raises Scroll for scaling options. On a 12-minute clock: For time: "GPs to prescribe very low calorie diets in hope of reversing diabetes," The Guardian. • The Kipping Handstand Push-Up ball, Beginner Option 5 thrusters 30 jumping pull-ups If you’ve never smacked yourself in the face with a wall ball, be prepared for a dose of that kind of fun. When you max out your pull ups in Nicole, you should be going all in — hands tearing, shoulders screaming-type of maxing out. You should be moving almost continuously in this workout. • WOD Demo 100813 With Dave Castro With prior CrossFit experience, we allow you to get started with group classes. Your abs should be prepared for total domination. Aim to complete this couplet in about 20 or fewer minutes. […], […] I Love Fran shirts are a classic gift for everyone’s (least) favorite CrossFit girl. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete. Tests: Endurance, Balance and Coordination, 5 handstand push ups 50 walking-lunge steps 9 burpees, jumping over the barbell 20 pull ups 5 assisted muscle-ups, Beginner Option Tests: Stamina, Strength, Speed, Endurance, 5 rounds box, Related content: I have been an athlete at another CrossFit affiliate, and/or have been doing CrossFit on my own for several months or longer. 2 minutes of AbMat sit-ups One way to effectively press through the feet is to make sure the feet are low enough. You want to transition between movements quickly. Regardless of your time, the point is that this WOD should be quick. 15 burpees, jumping over the barbell 5 clean and jerks 35 wall-ball shots Newer athletes should spend plenty of time drilling the movement before adding weight. Give it a try. Annie (Jump Rope & Sit-Ups) For this WOD, all you need is a jump rope. in the U.S. and/or other countries. Scaling The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. • The Strict Handstand Push-Up 30 single-unders, Men: 16-inch box, 8-kg KB, 22-lb. Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. 1 minute of AbMat sit-ups Row 1,000 meters I want to increase overall strength and build muscle. 10 burpees, Related content: An example of a couplet in CrossFit is Fran, which includes thrusters and pull […], […] the programming you will see in every box around the country. If mechanics remain sound, try to to lift loads that are relatively heavy for you in the final sets. Your chest and shoulders will be fried after this WOD. ball to 10 ft. 10 assisted single-leg squats Box jumps, Men: 20-lb. Loads should be light to allow a large number of reps in 20 minutes. With any benchmark workout, make sure you record your time, weights used, and any other details (such as ring rows, or the color band you used with pull ups) every time you do it. 3. Tests: Cardiovascular Endurance, Strength, Agility and Speed, 3 rounds 50 push presses 3 minutes of chest-to-bar pull-ups, Beginner Option Men: 14-lb. You should be moving at a speed you can maintain for thirty minutes without having to take significant breaks in order to get the full effect. Women: 12-inch box, 4-kg KB, 11-lb. Complete as many rounds as possible in 20 minutes of: 1 minute of assisted chest-to-bar pull-ups Legs out front recruits the hip flexors to take some strain off the core. In an article published by the CrossFit Journal in 2003, Founder Greg Glassman tells us he drew inspiration from the National Weather Service using short, distinctive female names to name storms when titling the workouts. This type of workout is all mental — you do the majority of the work in the first round. Linda is for the guys and gals who love a good “bro sesh,” and who don’t want to be able to move tomorrow. Row 1,000 meters Run 800 meters ball, For time: Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Push ups can be scaled with a band or by going to your knees. Bench bodyweight Tabata single-leg squats Similar to Diane, you will also find that the cleans and ring dips complement each other — you will pull and then push. Then, 10 rounds of the couplet: Imagine yourself in just 30 days from now. Benefits include a personalized nutrition plan and increased accountability. 30 dumbbell snatches 2 minutes of assisted chest-to-bar pull-ups 30 box jumps 7 hang power cleans For time: 3 clean and jerks push press, 14-lb. Rest 1 minute - Peter Drucker** In business, this is ever important for leaders to fully understand. Warmup Triathlon Athletes will start by completing 5 V-ups, 10 Second Dead Hang From Pull-up Bar, and 15 Single Unders. • WOD 120111 Demo with CFNE Filthy Fifty. 7 overhead squats. Post time to comments. Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. ball 30 wall-ball shots "Exercise Wins: Fit Seniors Can Have Hearts That Look 30 Years Younger," NPR. The bad news is that your shoulders may just fall off towards the end. 12 burpees, jumping over the barbell “Annie” For Time. box, Beginner Option Teams can have 1 athlete guarding the foam rollers at a time. These sessions are customized around your goals, strengths, and weaknesses. Run 800 meters Intermediate Option You could be. Pace yourself accordingly and catch your breath on the run. Learn correct weightlifting techniques and become more functionally fit. "CrossFit is amassing an army of doctors trying to disrupt health care" Vox. 1 minute of bar muscle-ups CrossFit HQ LOVES pull ups. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Rest 1 minute Complete as many rounds as possible in 12 minutes of: I want an exercise and nutrition program that will naturally decrease body fat in a healthy and sustainable way. 6 handstand push-ups Save my name, email, and website in this browser for the next time I comment. 30 burpees With that being said, your legs will hurt and your lungs will probably bleed, or something similarly dramatic. If you can’t complete it in under 18 minutes, you should consider scaling as appropriate. Rest 1 minute For time: 15 overhead squats (95 pounds). As they get more efficient, bringing the height down will be a more efficient. 50 thrusters (45 pounds) 30 kettlebell swings (2 pood) For a bodyweight burner with a short break in between, give Barbara a try! After you’ve run over a mile and done over 100 wall balls, your legs are going to start to feel like jelly — dig deeper and finish strong. Sit-ups, 4 rounds for time of: Strive for virtuosity in the medicine-ball clean. The run distance is short, the reps are relatively low, and the loading is light. ball to 9 ft. dumbbell Men: 10-lb. Women: 10-lb. Because athletes can string these movements together into longer and continuous sets, your heart rate will stay elevated through the entire duration of the workout. Then, 10 rounds of the couplet: 400-m run 30 kettlebell swings © 2020 CrossFit, LLC. 1,000-meter row 12 burpees, jumping over the barbell Tabata knee push-ups 30 kettlebell swings The thrusters are light weight, but don’t let your guard down. If you take part in CrossFit in anyway then you’ll more than likely now what a WOD is. • Chad Vaughn, 315-lb. Related content: Have you noticed a pattern yet? Row 2,000 meters Tabata jumping lunges, Beginner Option Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Rest 1 minute Be sure to have a spotter or two on hand for this workout, as it can really get gnarly and you might need the help. Lynne is a hybrid of Linda and pretty much any other girl WOD, seeing as pull ups have a dominant appearance in more than 50 percent of the girl WODs. Movement Prep 5 Foot Locks From Hanging Position 3 Lock & Stands (Push With Feet) 1 Rope Climb, Movement Subs Reduce Reps 2:1 Seated Rope Pulls 1:1 Half Rope Climbs 5:1: Pull-ups Time Caps: * **5 Reps:** 2:30 * **4 Reps:** 2 Minutes * **3 Reps:** 1:30 * **2 Reps:** 1 Minute * **1 Rep**: 30 Seconds, 10-20-30-40-50: Double Unders AbMat Sit-ups, After Each Set: Rope Climbs (1-2-3-4-5)GENERAL * A climbing twist on the CrossFit benchmark workout “”Annie”” today * We’ll climb some ropes and climb in reps as the workout moves along * The flow of the workout goes as follows: 10 Double Unders 10 AbMat Sit-ups 1 Rope Climb 20 Double Unders 20 AbMat Sit-ups 2 Rope Climbs * On the jump rope and sit-ups, there are only 60 reps of each in the first 3 and 90 reps in the last 2 * On the rope climbs, there are 6 reps in the first 3 rounds and 9 in the last 2 * That being said, let’s try to set ourselves up for a strong final 2 rounds with a controlled first 3 rounds * Move at a smooth, steady pace through each movement * Break the double unders as needed, breathe through the sit-ups, and find a deliberate pace between rope climbs, DOUBLE UNDERS * Choose a double under variation that allows you to complete the 50 repetitions in under 90 seconds * See teaching points for variations, ROPE CLIMBS * As a general rule of thumb, we’ll allot 30 seconds per rop climb * This will help athletes complete the right number of reps for them within each time frame * We can use the below numbers as a guideline for time caps: * **5 Reps:** 2:30 * **4 Reps:** 2 Minutes * **3 Reps:** 1:30 * **2 Reps:** 1 Minute * **1 Rep**: 30 Seconds * See teaching points for variations. Scaling "Top Cancer Doctor Resigns as Editor of Medical Journal," The New York Times.


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