WOD + Tabata Squat Holds

Capstone CrossFit – CrossFit

50 – 40 – 30 – 20 – 10
Double Unders
Abmat Sit-ups

“Scaled Annie”
100 – 80 – 60 – 40 – 20
Single Unders
50 – 40 – 30 – 20 – 10

Goal: Sub 10 minutes

Post WOD: Tabata Squats with active rest
– perform as many air squats as you can in the 20 seconds, but hold the bottom of the squat for the 10 seconds of rest. This is active rest so hold good squat form at the bottom i.e. hip crease breaks below your knee bend, hips up, big chest, knees out, shoulders back, & feet flat

Notes: For RX’d Annie perform 50 double unders then 50 abmat sit-ups, 40 double unders then 40 abmat sit-ups, etc… For scaled Annie perform 100 single unders then 50 regular sit ups, 80 single unders then 40 sit-ups, etc.
Tabata is 8 rounds of 20 seconds of work with 10 seconds of rest


With (2) 2.5lbs plates or (2) cans perform:

10 Shoulder raises across

10 Shoulder raises diagonal

10 Shoulder front raises

Ab Warm Up:

10 Sit-ups to Pike

10 Sit-ups to Wide

Double Under Warm Up:

20 Singles

20 Jump Taps

For a total of 30 reps perform 3 singles + 1 double under

30 Double Unders or 30 Singles


Double Under Tips ‘n Tricks

If you’re struggling with getting double unders spend at least 8-10 minutes on double under practice, and stick to these tips:

Start with 30 jump taps i.e. jump and tap the sides of your hips twice. This is to simulate the timing of the rope passing underneath your feet.

– start with feet together

– keep your core tight

– stand tall

– jump using your ankles with a slight bend in the knees i.e. be a spring *bounce out of the bottom of the jump*

– make small fast circles with your wrists

– put your hands in your peripheral vision remember to always be able to see your hands to avoid catching the rope on the back of your feet

– jump high

*remember to don’t stop jumping high and don’t stop spinning the rope*