Annie: 50-40-30-20-10 Double-Unders and Sit-Ups

Where does Annie come from?

Annie is one of the Girls, the benchmark series CrossFit started publishing in 2003. Simple on paper, but it quickly exposes whether your double-unders are reliable. If you own them, it’s one of the fastest benchmarks; if not, the rope can cost you minutes. That also makes it a great way to track your double-under progress from one test to the next.

Strategy for Annie

The rope decides everything. Sit-ups are rarely the limiter, but they tire your hip flexors and make the later jumps harder. The times above are indicative benchmarks.

• Double-unders: sets you can own (25-25 beats going for 50 and whipping yourself).
• Use the sit-ups to breathe while keeping a continuous rhythm.
• Set your rope and AbMat side by side for zero-second transitions.

Scaled versions of Annie

Pick one substitution standard and stick to it every retest so the comparison stays fair. The day you go Rx on double-unders, even slowly, is a milestone worth logging, so note the date.

• Scaled: half the double-unders, or 1 double-under = 2 single-unders if that’s your box standard
• Beginner: single-unders (x2 or x3 depending on the standard), sit-ups without AbMat or crunches