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Components
"RANNIE"
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Wednesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (6/9)
Workout
Wednesday
Warm-up
2 ROUNDS FOR QUALITY
25’ Walking High Kicks
25’ Toe Walk
25’ Walking Staggered Stance Good Mornings
25’ Heel Walk
25’ High Knees
25’ Butt Kickers
Into…
2 ROUNDS
30 Single Unders
20 Slow Deadbugs
10 Shoulder Taps
10 Plate Around the Worlds + :20 OH Hold
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Practice HS Hold or HS Walk
(No Measure)
Workout
"RANNIE" (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
*20 min cap
Scaled
2:1 ratio SU
200-300m run
40-30-20-10-5
Cool Down
FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 02, 2021
Male Clients
1
Ian
Hopper
4:30 PM CrossFit
14:30
2
William
Striepeck
4:30 PM CrossFit
21:14
3
Bruce
Vredenburg
5:00 AM CrossFit
18:26
SU, 400M run
4
Eli
Brewton
6:00 AM CrossFit
18:46
SU, 300m
5
Alexander
Rios
8:30 AM CrossFit
19:47
Single
6
Jarrett
DeSilva
6:30 PM CrossFit
20:00
Scaled to Single unders, made it to last round and time up at 100...
Female Clients
1
Sam
Quale
5:00 AM CrossFit
18:48
2
Crystal
Millard
6:00 AM CrossFit
18:30
100-80-60-40-20 Single unders 300m run
3
Abby
Morales
4:30 PM CrossFit
18:59
Dubs, sit ups 200m run
4
Carmen
Thompson
4:30 PM CrossFit
19:11
SU/400m on first run, 200m on remaining
5
Emily
Werner
6:30 PM CrossFit
19:17
SU
6
Anita
Dean
8:30 AM CrossFit
20:00
Capped on last round, still finished 👊🏻🙌🏻
6
Lacy
McKinley
4:30 PM CrossFit
20:00
Dub attempts, alternated 400/200 m
7
Jessie
Pickett
8:30 AM CrossFit
22:00
Capped with 200 m to go. Finished it out. 2:1 singles
8
Leigh
Green
8:30 AM CrossFit
25:00
I finished after time
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