ANNIE
50-40-30-20-10 repetitions for time of:
Double-Unders
Sit-Ups
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to test different aspects of fitness and serve as a way to measure progress over time. One of these workouts, “Annie,” is a high-intensity routine that focuses on core strength and cardiovascular endurance, making it ideal for both beginner and intermediate CrossFit enthusiasts.
The Workout
The “Annie” workout consists of:
- 50-40-30-20-10 repetitions for time of:
- Double-Unders
- Sit-Ups
Equipment
To complete the “Annie” workout, you will need the following equipment:
- Jump Rope (preferably a speed rope for double-unders)
- Ab Mat (optional, for added comfort during sit-ups)
- Stopwatch or Timer
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Movements:
The “Annie” workout involves two main movements:
Preparation
Proper preparation is essential to perform the “Annie” workout safely and effectively. Here’s a step-by-step guide to warming up:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and prepare your muscles for the workout:
- Light Cardio (5 minutes): Engage in an activity such as jogging, rowing, or brisk walking to get your blood flowing and your heart rate up.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to enhance mobility and loosen up the muscles. Focus on areas that will be heavily engaged during the workout, such as the calves, shoulders, and core.
- Foam Rolling (optional, 5 minutes): Spend a few minutes foam rolling major muscle groups, particularly the calves and back, to release muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Annie”:
Double-Under Preparation
Jump Rope Drills
- Single Unders: Start with 2-3 sets of 30 seconds of single unders to get a feel for the rope and establish a rhythm.
- Double-Under Practice: Perform 2-3 sets of 10-15 double-unders or attempts if you’re still mastering the movement. Focus on maintaining a steady cadence and keeping your jumps low and efficient.
Calf and Ankle Mobility
- Calf Raises: Do 2 sets of 15-20 calf raises to warm up your lower legs.
- Ankle Circles: Spend a couple of minutes performing ankle circles to increase flexibility and reduce the risk of injury.
Sit-Up Preparation
Core Activation
- Plank Holds: Perform 2 sets of 30 seconds of plank holds to engage your core muscles. Focus on maintaining a straight line from head to heels.
- Dead Bugs: Do 2 sets of 10 reps on each side to activate your core and improve coordination.
Hip and Lower Back Mobility
- Hip Flexor Stretch: Spend 1-2 minutes stretching each hip flexor to improve mobility and reduce strain during sit-ups.
- Cat-Cow Stretches: Perform 2 sets of 10 reps to warm up your lower back and enhance flexibility.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
Double-Under Rehearsal
- Perform 1-2 sets of 10-15 double-unders to ensure you’re comfortable with the movement and ready for the workout.
Sit-Up Rehearsal
- Do 1-2 sets of 10-15 sit-ups to ensure your form is solid and you’re prepared for the workout.
Conclusion:
The “Annie” workout is a fantastic way to challenge your cardiovascular endurance and core strength, providing a benchmark to track your fitness progress over time. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to scale the movements as needed, prioritize good form, and most importantly, enjoy the process of pushing your limits and celebrating your progress. Happy training!
