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"Layup"
Workout Definition
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into...
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)
Coaches Notes
Two separate couplets today completed for time. One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “Annie”. The double unders are the big movement to consider on this one. A good rule of thumb is that we want to keep all sets, mostly the big ones, under 90 seconds. Athletes not doing double unders can complete 1.5x the amount of single unders. On the second couplet, looking for athletes to choose a weight that they are capable of completing 25+ repetitions unbroken when fresh and within 1-3 sets within the workout.
THE WHY
In all programmed workouts, unless otherwise listed, we can assume that the prescribed wallball targets are always 10’ for men and 9’ for women. Keeping it the same from workout to workout provides athletes with some consistency and allows them to compare repeat workouts apples to apples.