Workout

"RANNIE"

FOR TIME

50-40-30-20-10

Double Unders

Sit-ups

*400m Run After Each Full Round

 

Capacity Work

100-80-60-40-20

Single Unders or Plate Hops

50-40-30-20-10

Sit Ups  

200m Run after each full round  

 

COOL DOWN

5:00 Foam Rolling*


*Focus on hip flexors and calves

 

Homework

 CONDITIONING

FOR TIME @ 80% EFFORT

21-15-9*

Cal Row

Cal Ski (30-20-10 Push-ups)

Cal Bike

*130 Double Unders after each set

-Rest 5:00-

Repeat!


STRENGTH

1. 5 SETS*

4 Push Presses + 2 Push Jerks  + 1 Split Jerk


-Rest 2:00-3:00 b/t Sets-


*Start light and build to a moderate set of the complex


2. EVERY 1:30 FOR 15 SETS

4 Push Jerks @ 75% of 1RM


3. SA DB Bent Over Rows

3 x 10/10*


-Rest 1:30 b/t Sets-


*Tough Load each set

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