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Components

"RANNIE"

Settings

Workout

200504

Warm-up

Line Drills - Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip

Into…
2 ROUNDS
10 Scap Push-Ups
5 Push-Ups to Down Dog
5 Tempo Push-Ups (3111)

Extended Warm-up

EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

"RANNIE" (Time)

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Options:

*Reps, Loading, Volume*…

Workout -- Newer athletes should scale down their run distances to 200m Runs. you can also alternate between a 200m or 400m Runs and a 2:00 effort on the Rower or Bike if you are still getting your cardio up! Consider scaling the overall volume or Sit-ups for newer athletes to 75% or 50% of the reps. For athletes scaling up to GHD Sit-Ups, this is a high volume and should carry the same considerations.

*Movement Adjustments*...

Double Unders - We can double the number for Single Unders or put a time domain on Double Under attempts for athletes on the verge of or just beginning to master DU,(1:00 / :50 / :40 / :30 / :20). Adjust these further to plate hops on either a 2" or 4" surface, commonly a 25# or 45# plate respectively.

Sit-Ups - Tuck-Ups or V-Ups can be used to replace Sit-Ups. Another option is a Reverse Crunch.

Run - Modify those unable to run to a 500/400m Row or 1200m Bike

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 04, 2020

Male Clients

Aaron
Conger

COVID CROSSFIT

24:56

At Covid19 Jackshack

Private

COVID CROSSFIT

25:40

DAVID
TURNER

COVID CROSSFIT

26:35

Female Clients

Chrissa
teel

COVID CROSSFIT

20:45