Benchmark Girl: Annie
50-40-30-20-10 reps for time of: Double-unders Sit-upsStart Annie with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: Jump rope
Women: Jump rope
Scaled
Men: CrossFit.com Intermediate: 30-25-20-15-10 double-unders and AbMat sit-ups
Women: CrossFit.com Intermediate: 30-25-20-15-10 double-unders and AbMat sit-ups
Movements
- Double-Unders
- Sit-Up
Movement standards
Rope passes under the feet twice per jump. CrossFit.com notes the workout should not exceed about 12 minutes to keep the stimulus.
Equipment
- Jump Rope
- AbMat
Coaching notes by goal
Bulking: Core & Calf Power
Before: 3 sets × 10 Weighted Sit-Ups + 3 sets × 15 Calf Raises.
Pacing: Big unbroken sets on double-unders. Explosive sit-ups.
After: 3 sets × 12 Hanging Knee Raises.
Nutrition: Surplus (+300 kcal).
Maintaining: Coordination Sprint
Before: Ankle bounces, single-under to double-under practice.
Pacing: Fast sit-ups, relaxed shoulders on the rope.
After: Calf and hip flexor stretch.
Nutrition: Maintenance calories.
Cutting: Short Metabolic Burst
Before: 5 min easy jog.
Pacing: Break double-unders into planned sets to avoid trip-ups and heart-rate spikes.
After: 12 min Zone 2 walk.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/annie