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Skill

Back squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

“Upside down Annie”

AMRAP in 10 Minutes
10-20-30-40-50 …
Double Under
Sit-up

Workout notes

Today’s workout a little variation on the classic CrossFit girls workout “Annie“.  In this version we will increase the difficulty by starting with the smaller rep rounds and increasing by ten reps every round.  We’ll cap the effort by performing this as an AMRAP.  Your score will be the final round where you complete both movements and any additional reps in an incomplete round.  For example, if you finished the round of fifty and completed sixty double unders before the time cap your score would be 50+60.  If you are new to double unders remember that an AMRAP is a great opportunity to commit to going “Rx”.  Your first scaling option should be to cut the volume of reps in each round to an achievable number.  If you are going with single unders, make sure you are making a double under attempt each round!

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