"Annie" - Death by Push-ups

Friday, September 25, 2020

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

Nancy - 5 rounds for time 400m Run 15 OHS 45+ pounds?