For Time: 50-40-30-20-10, Double Unders, Sit Ups
Primary movement: Double Unders/Situps
Annie is a classic CrossFit couplet: 50-40-30-20-10 reps of double-unders and sit-ups, for time. It looks simple - just a jump rope and an ab mat - but it rewards double-under efficiency more than almost any benchmark. Athletes with smooth, relaxed double-unders finish in the 5-7 minute range, while every trip on the rope adds seconds and spikes the heart rate. Annie is a favorite test of coordination under fatigue.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 12:00+ | 13:00+ |
| intermediate | 9:00 | 9:30 |
| advanced | 7:00 | 7:30 |
| elite | sub 5:30 | sub 6:00 |
Stay relaxed in the shoulders during double-unders - tension is what causes trips. Try to go unbroken on the rope and use the sit-ups as active recovery, keeping a steady rhythm rather than sprinting them. Don't rush the transition to the rope: take one breath, then start. If you trip, reset calmly; frustration costs more reps than the trip itself.
Scaled: 50-40-30-20-10 single-unders (double the reps if you want similar work) and sit-ups. If you're learning double-unders, do 30-24-18-12-6 double-unders with the same sit-up scheme - Annie is one of the best workouts to practice them under fatigue.
Log every result, see your progress over time, and know exactly where you stand.