Overview of the ‘Annie’ CrossFit Workout
‘Annie’ is a classic CrossFit workout that was first introduced in 2005. It is named after Annie Sakamoto, a well-known CrossFit athlete and coach. The workout involves two simple movements: double-unders and sit-ups. It is a high-intensity workout that is designed to improve cardiovascular endurance, coordination, and core strength. ‘Annie’ is often used in CrossFit competitions, including the CrossFit Games, as well as in regular CrossFit classes.
‘Annie’: Workout Description
The ‘Annie’ workout consists of the following movements, performed in order:
- 50 double-unders
- 50 sit-ups
- 40 double-unders
- 40 sit-ups
- 30 double-unders
- 30 sit-ups
- 20 double-unders
- 20 sit-ups
- 10 double-unders
- 10 sit-ups
The workout is timed, and the goal is to complete all the repetitions as quickly as possible. The recommended weight for this workout is bodyweight, as sit-ups do not require any additional weight.
‘Annie’ Variations and Scaling Options
For those who are not able to perform double-unders, single-unders can be substituted. Additionally, the number of repetitions can be scaled down for beginners or those who are not yet able to perform the full workout. For example, the workout can be scaled to 40-30-20-10-5 repetitions of double-unders and sit-ups.
Tips and Strategies for ‘Annie’
- Break up the double-unders and sit-ups into manageable sets, taking short breaks as needed.
- Focus on maintaining a consistent pace throughout the workout.
- Keep your core engaged during the sit-ups to avoid straining your lower back.
- Practice double-unders before attempting the workout to improve your technique and efficiency.
Athlete Performance in ‘Annie’
The average time to complete the ‘Annie’ workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 10-15 minutes
- Intermediate: 7-10 minutes
- Advanced: 5-7 minutes
‘Annie’ is a challenging CrossFit workout that can help improve cardiovascular endurance, coordination, and core strength. By following the tips and strategies outlined above, you can complete the workout efficiently and safely. Whether you are a beginner or an advanced athlete, ‘Annie’ is a great way to test your fitness and push yourself to new limits.