For time: 10 Double Unders
10 AbMat Sit-ups
1 Rope Climb
20 Double Unders
20 AbMat Sit-ups
2 Rope Climbs
30 Double Unders
30 AbMat Sit-ups
3 Rope Climbs
40 Double Unders
40 AbMat Sit-ups
4 Rope Climbs
50 Double Unders
50 AbMat Sit-ups
5 Rope Climbs
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
….
DOUBLE UNDERS
Choose a double under variation that allows you to complete the 50 repetitions in under 90 seconds
MODS:
Reduce Reps
Single Unders (75-60-45-30-15)
Double Under Practice (1:30-1:15-1:00-:45-:30)
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
MODS:
Reduce Reps
2:1 Seated Rope Pulls
1:1 Half Rope Climbs or knotted rope
5:1: Pull-ups (strict)
5:1 (each arm) DB bent over row
STRATEGY
Across the board, there are significantly less reps in the first three rounds than in the final two rounds
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
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