Today’s Programming
STRENGTH
4-5 Progressive sets of:
Bike 2:00 @ Recovery Pace
12-16 DB Bench Press
12-16 Inverted Rows
Notes
Work up through 4-5 total sets on this triplet using the bike as an active recovery to keep your heart rate slightly elevated. For the bench and rows, your first 3 or so sets should feel like you’ve got at least 3 reps in reserve. Your final set should go to true failure.
METCON
“ANNIE”
50-40-30-20-10 Reps for time of:
Double Unders
Sit-Ups
Notes
Perform this benchmark without without an anchor on the sit-ups if you’re able!
Scale the Jump rope to 1/2 volume double unders, full volume alt 2 steps or double volume single unders.
CrossFit Group Class Programming Template
Alchemy @ Home
Warm – Up
2-3 Rounds:
3e Press + Windmill
10 Alternating Table Top to Reverse Bridge Plank
10e Side Plank Hip Dips
5 Yoga Push Ups
Strength
A1: Pressing Turkish Get Ups (to bridge)
4 x 4-6 Reps Each
A2: Supinated Grip Bent Over Rows
4 x 8-10 Reps Each
Conditioning
AMRAP 4:00
12 Alternating Burpee-Clean-Thrusters
24 Low Box Runners
12 Tuck Ups
—Rest 2:00—
AMRAP 4:00
12 Alternating Burpee-Clean-Thrusters
24 Low Box Runners
12 Tuck Ups
CrossFit Legend Annie Sakamoto on where the ‘Annie’ work out came from
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