A. Back Squat
5@75% 3@85% 1+@95% rest 3-5 mins each set
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Program Notes:
The “meat of the meal” today is the Back Squat. This is our last percentage work before we test in 2 weeks. Put your focus on your squats and push it on that last set.
Metcon intention/notes :
“Annie” is a fast aggressive workout and one of the CrossFit classics. It is programmed here because it is a fun challenge that will not interfere with the squats from today or other important program progressions we have going on this week.
The aim is fast and aggressive. This is not a time to master your double unders. “3 strikes” and you should should switch to singles. Be fast and sprinty the whole way to hit the right dose.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
*** 3 strikes you’re out. Switch to singles if your pace slows because you are practicing your dubs in this metcon. Thats not the point. We still want intensity here. You’ll get better at dubs outside of this workout with practice.
Intermediate: SAME AS RX
Scaled: Singles
Beginner: Singles and reduce all reps by 10. End with a set of 5.