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Thursday: 7, 11, 4:30
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CrossMass WOD #4!
“Annie”
50/40/30/20/10 for time of:
Double Unders
Sit-ups
Home Version:
50/40/30/20/10 for time of:
Jump and Claps
Sit-ups
Scaling can include Single Unders (do not increase the reps), any other jumping idea that is reppy enough, if jumping is a bad idea, biking or rowing can also be a great option: typically seconds at high effort are completed, 40 seconds round 1, 32, 24, 16, and 8 seconds on round 5 respectively.  Scaling for Sit-ups, can be leg raises, or  double the seconds in a plank if that’s needed.  Other options include reducing reps 40/32/24/16/8, or 30/24/18/12/6 is also a good method.  This can be used for the doubles if they just aren’t as numerous as the Rx calls for.
Warm-up:
Start with a good amount of time working a Downward Facing dog in to pigeon stretch series. Â Back and forth a few times. Â Then:
3 Rounds casually of:
25 Calf Raises
25 Seconds in a plank
25 Arm Swings High to Low
Spend 7 minutes working jump rope drills, backwards, running in place, two right/two left, criss-cross apple sauce, etc. Â If biking or rowing, ride/row 30 seconds ON, 30 seconds OFF during this time.
Try double unders for a few sets, work on scaling options
Make a few sit-ups, to double check feelings, and that your set up is good.
Make sure the reps are right and then smash it!!
Cool-Down:
For this workout, the cool down is probably just as important at the warm-up, the calves and abs take a beating, so we need to give them some TLC. Â Lacrosse ball the feet for 5 minutes, and then stretch on the abs for a little while, do some thread the needle type twists as well to keep the spine bendy. Â Stretch the calves back out finally as well. Â Give this a few minute hold each side.
Rock it!
Rowing:
660m Time Trial
-then-
How many 330m pieces can you row at the same pace as the 660m if you take 90 seconds rest between them?
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