Workout Description

Why This Workout Is Medium

Annie combines moderate skill (double-unders) with high-rep bodyweight movements in a descending ladder format. While 150 total double-unders and sit-ups each creates fatigue accumulation, the decreasing rep scheme provides natural recovery periods. Most average CrossFitters can complete this as prescribed, though double-under efficiency will determine finishing time. The 9-minute cap is generous for the average athlete, making this a solid medium-intensity benchmark workout.

Benchmark Times for 30:00 - 40:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders and sit-ups (150 total each) tests muscular endurance in calves, shoulders, and core throughout the workout.
• Speed (8/10): Fast cycling between movements is crucial; efficient double-under technique and quick sit-up transitions determine success within the time cap.
• Endurance (7/10): Nine minutes of continuous work with decreasing reps creates significant cardiovascular demand, especially as double-unders elevate heart rate substantially.
• Power (6/10): Double-unders are inherently explosive, requiring rapid triple extension and coordination, though sit-ups are less power-dependent.
• Flexibility (3/10): Double-unders require ankle mobility and coordination, while sit-ups demand hip flexion and spinal mobility for full range of motion.
• Strength (1/10): Minimal strength requirement as both movements are bodyweight with no external load or maximal force production needed.

Movements

• Sit-Up
• Double-Under

Benchmark Notes

This workout is the iconic CrossFit benchmark 'Annie' - 50-40-30-20-10 reps for time of double-unders and sit-ups (150 total reps each movement). I'm using the established Annie anchor values as the foundation: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Double-unders in fresh state average 0.5 sec per rep when in rhythm. Sit-ups average 1-1.5 sec per rep. Round-by-round analysis: Round 1 (50 reps each): DUs 25 sec + SUs 50 sec + transition 5 sec = 80 sec. Round 2 (40 reps): DUs 20 sec + SUs 45 sec + transition 5 sec = 70 sec (slight fatigue). Round 3 (30 reps): DUs 15 sec + SUs 35 sec + transition 5 sec = 55 sec. Round 4 (20 reps): DUs 10 sec + SUs 25 sec + transition 5 sec = 40 sec. Round 5 (10 reps): DUs 5 sec + SUs 12 sec = 17 sec. Total fresh time estimate: ~262 sec. With fatigue multipliers (1.1x rounds 3-4, 1.2x round 5) and accounting for double-under trip-ups and sit-up pacing breakdown in later rounds, elite times extend to 300-360 sec range. The 9-minute time cap aligns with L1 performance expectations. Using Annie anchor values directly: L10: 360 sec, L5: 540 sec (middle of 480-600 range), L1: 960 sec. Interpolating smoothly between these anchor points for the 9 threshold values. Final targets - L10: 360 sec (6:00), L5: 540 sec (9:00), L1: 960 sec (16:00).

Modality Profile

Both Double-Under and Sit-Up are bodyweight gymnastics movements requiring coordination and core strength respectively