50-40-30-20-10 reps of double-unders and sit-ups
What is the Annie WOD?
The Annie WOD is one of the Crossfit Girl WODs. For time athletes must complete 50-40-30-20-10 reps of double-unders and sit-ups. Mary is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
With sit-ups being a relatively easy bodyweight movement, the challenge with Annie is putting together the double-unders. This movement can take awhile to master, as it requires quick hand and wrist movement combined with great coordination, especially for the total number of reps required in this workout. Annie is also a fast workout, with elite CrossFit athletes able to finish in under 5 minutes, further highlighting the importance of mastering the double-under.
There are several options for scaling. For double-unders: use a 3:1 ration of single-unders to double-unders, or if you can’t do a double-under at all just focus on single-unders for this WOD. For sit-ups: anchor your feet or do plank holds.
Tips for the Annie WOD
- Master the double-under. Get to your class early and warm-up by practicing the movement.
- Scale as needed. Remember this a quick WOD – if you can’t string together multiple double-unders, scale back for the WOD and continue practicing.