Friday September 10th – Diamond Hill CrossFit
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Friday September 10th

9
Sep

Friday September 10th

21.09.10

INTENDED STIMULUS

1.) 10:00-15:00
2.) Maintain sets of 10+ reps in a row on the med ball sit-ups and 10+ reps in a row on the double unders.

RX

For Time:
50-40-30-20-10
Double Unders
Med Ball Straight Leg Sit-ups (16/12)

LEVEL 2

For Time:
50-40-30-20-10
Double Unders
Med Ball Straight Leg Sit-ups (12/8)

LEVEL 1

For Time:
100-80-60-40-20
Single Unders
25-20-15-10-5
 Med Ball Straight Leg Sit-ups (10/6)

SKILL WORK

Accumulate:
50 Plate Good AM’s
50 Superman’s

WHITE BOARD BRIEF

Target Time | 10:00-12:00
• “Med Ball Situp Annie” is a more difficult version of the classic CrossFit benchmark, “Annie.” However, this workout is built to finish around the 10:00-15:00 with most athletes expected to finish closer to 10:00.
• If you struggle with double unders, but can perform them, consider scaling the 50-40-30-20-10 reps to attempts in 1:00-1:00-1:00-:30-:30.
• In terms of substituting the straight leg weighted sit-up a V-up or non weighted sit-up is a good option. We feel like the V-up is the more challenging option of the two. Regardless of what sit-up variation you choose, you should choose an option where you can continually accumulate 10+ reps of more.
• Post workout you will have time for some Good AM’s and Supermans

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