"By Annie Means"
50-40-30-20-10:
AbMat Sit-ups
Double Unders
Directly Into....
5 Rounds:
30 Push-ups
10 Strict Pull-ups
Time Cap: 25 Minutes
Same as class workout
Today’s workout is a super fun play on the classic CrossFit benchmark, “Annie”, with a little bit of “Cindy” peppered in. Athletes with a strong “Annie” score shouldn’t be targeting a PR in part 1. We want to move very consistently and cyclically through part 1 so that we’re able to keep the effort high once getting into part 2. Athletes should target around 10:00 for part 1 so they have plenty of time in the bank to work through part 2.
Total time to complete work
Double unders | 2 sets or less throughout.
Sit ups | 2:00/1:30
/1:15/1:00/:30
Push ups | :90 or less
Strict pull ups | :90 or less
Full range of motion
Today’s workout is an excellent opportunity to teach the value of full range of motion. Provide clear standards and expectations on full range of motion for the sit ups, push ups, and strict pull ups and hold athletes to this standard throughout the workout.
Double Unders
Reduce Reps
75-60-45-30-15 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:30-:25-:20-:15-:10 On Any Machine
Sit ups
Reduce Reps
Hollow Rocks
Push ups
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
Strict pull ups
Reduce Pull-Ups
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows
Today’s workout shouldn’t present many obstacles in regards to logistics. It’s ideal to maintain the original order of the workout rather than allowing some athletes to begin with the push up / pull up couplet and then finishing with “Annie”.
Set up your class room so that athletes can transition very quickly between movements in both portions of this workout. There should be minimal transition time between the jump rope and abmat as well as the pull up station and where athletes complete their push ups.
Whiteboard Brief
General Flow 0:20-0:30 Each
Double Unders | tell, show, do, check
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
Focus on timing
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhancing footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
Pull Up | tell, show, do, check
Modify from rings
Eccentric from rings
Top of ring row hold
Focusing on range of motion
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Good positioning. Athletes' hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet.
Range of Motion Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.
Body Position. Maintain a straight line from head to heels. Avoid sagging or piking at the hips. Engage the core to keep the body stable.
Scapular Engagement. Emphasize scapular retraction and depression before initiating the pull-up. Athletes should engage their shoulder blades by pulling them down and back
50-40-30-20-10:
Sit-ups
Double Unders Directly Into....5 Rounds:
30 Push-ups
10 Alternating DB plank row
Time Cap: 25 Minutes
“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
2 Sets
20 DB crush grip bench press
20 DB seated shoulder press
