Annie
For TimeA classic CrossFit couplet that tests coordination and midline endurance. Simple movements, devastating combination.
The Workout
50-40-30-20-10 reps for time
- 1Double-unders
- 2Sit-ups
Time Cap: 15 minutes
Equipment Needed
Jump ropeAbMat (optional)
Target Time
Beginner
12-15 minutes
Intermediate
8-12 minutes
Advanced
5-8 minutes
Strategy & Tips
Annie is a sprint. The double-unders should be unbroken for competitive times. Manage your breathing on sit-ups to keep heart rate in check.
- Keep double-unders unbroken if possible - trips are costly
- Breathe rhythmically on sit-ups to recover from DU effort
- Anchor your feet on sit-ups to speed up the movement
- The round of 50 sets the tone - be aggressive but don't red-line
- Quick transitions between movements are critical
Pacing
Go hard from the start but stay controlled on the first round of double-unders. If you trip, reset mentally and get back into rhythm quickly.
Scaling Options
Scaled
- Single-unders (2:1 ratio, so 100-80-60-40-20)
- Sit-ups
RX+
- Double-unders
- GHD Sit-ups
Benchmark Times
Elite
sub 5:00
Advanced
5:00-8:00
Intermediate
8:00-12:00
Beginner
12:00-15:00
Workout Variations
Nasty Annie
Same rep scheme but with GHD sit-ups
Annie Are You OK
50-40-30-20-10 double-unders, toes-to-bar
Single Annie
Double the reps with single-unders (100-80-60-40-20)
Related Workouts
Frequently Asked Questions