Home Gym
1230
Warm Up
Hip Hammy
Jump rope - singles, drills, doubles
"Annie"
For Time:
50-40-30-20-10
Double Unders
Sit-ups
I had been looking forward to this and really please with my double unders. I finished the first 50 in 47 seconds with only one misstep. The last two rounds were unbroken. The sit-ups were much tougher and I started with sets of 10 and then had to switch to sets of 5.
50 - 44/6 (44 rivals my all time best of 47!); finished the round in 3:20
40 - 32/6/2; finished the round in 6:34
30 - 22/8
20 - Unbroken
10 - Unbroken
Total time was 11:34
I did a scaled version on 12.13.2015 with 2X single under and 0.5 sit-ups in 7:07
I did a scaled version on 01.08.2026 with 2X single unders and 1.0 sit-ups in 11:44
So not only did I Rx, but I shaved 10 seconds!!
Death by Push-ups
Every minute do increasing number of push-ups 2, 4, 6, 8, ...
I barely finished the round of 16 and got an additional 9 reps before the buzzer went off. That is 81 push-ups in 9 minutes. Not too shabby.
Programming
Ever since the 2020 Crossfit Games Stage 1, I have been interesting in getting after the girls. I would have to scale Fran, Diane and Nancy, but I correctly figured I could do Annie Rx. Crossfit.com, CFG and Comptrain were not particularly interesting today. I will try a 1RM Front Squat, max Handstand hold against a wall and scales for the other girls
Fran - 15-9-6 Pull-up, Thruster (95#?) or 21-15-9 jumping pull-up and 65# thruster
Diane - 21-15-9, 135# DL, box HSPU or 9-6-3 225# DL, 2 abmat HSPU
Diane - 21-15-9, 135# DL, box HSPU or 9-6-3 225# DL, 2 abmat HSPU
Nancy - 5 rounds for time 400m Run 15 OHS 45+ pounds?
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